RELAXATION FOCUS AND MEMORY TRAINING CD
When it comes to remembering things it is really helpful to be as relaxed as possible. For many people it is quite difficult to relax and a programme of training in relaxation techniques can help greatly. There are many cd’s and dvd’s out there with music or guided relaxation instructions that can help people relax at the time. There are also programmes which help people relax over time so that their blood pressure level can ease down and they can gain a better quality of life. Of course both ways of approaching this will help our memories too. In a classroom it can be very helpful to have regular relaxation time. It helps behaviour management as it gives a calm down time and it also helps brain processing because it allows the brain to recharge with better learning biochemicals in that small piece of ‘downtime’.
Here is a basic relaxation exercise you can use with the students:
Ask the class to find a comfortable position and begin to relax.
Give them the following series of instructions once they have found a comfy place and have gently shut their eyes.
Now clench your hands, tighter and tighter, paying attention to how tense all the muscles feel as you do so.
Keep it clenched and notice the tension in your hand and forearm.
Now relax.
Be aware of the looseness in your hands, and notice the contrast with the tension. Repeat this procedure with both hands again, always noticing as you relax that this is the opposite of tension – relax and feel the difference.
Now bend your elbows and tense your biceps. Tense them as hard as you can and be aare of the feeling of tension. Relax, straighten out your arms. Let the relaxation develop and feel that difference. Repeat this again.
Now turn your attention to your head, wrinkle your forehead as tight as you can. Now relax and smooth it out. Let yourself imagine your entire forehead and scalp becoming smooth and at rest. Now frown and notice the strain spreading throughout your forehead.
Let go. Allow your brow to become smooth again. You have your eyes closed so scrunch them up tighter. Look for the tension. Relax your eyes. Let them remain closed gently and comfortably.
Now clench your jaw, bite hard, notice the tension throughout your jaw. Relax your jaw. When the jaw is relaxed, your lips will be slightly parted. Let yourself really appreciate the contrast between tension and relaxation. Now press your tongue against the roof of your mouth. Feel the ache in the back of your mouth. Relax. Press your lips now, purse them into an ‘O’. Relax your lips. Notice that your forehead, scalp, eyes, jaw, tongue and lips are all relaxed.
Give your entire body a chance to relax. Feel the comfort and the heaviness. Now breathe in and fill your lungs completely. Hold your breath. Notice the tension.
Now breath out, let your chest become loose, let the air hiss out. Continue relaxing, letting your breath come freely and gently. Repeat this several times, noticing the tension draining from your body as you exhale.
Tighten your buttocks and thighs. Flex your thighs by pressing down your heels as hard as you can. Relax and feel the difference.
Now curl your toes downward, making your calves tense. Study the tension. Relax. Now bend your toes toward your face, creating tension in your shins. Relax again.
Feel the heaviness throughout your lower body as the relaxation deepens. Relax your feet, ankles, calves, shins, knees, thighs and buttocks. Now let the relaxation spread to your stomach, lower back and chest. Let go more and more. Experience the relaxation deepening in your shoulders, arms and hands. Deeper and deeper.
Now lie quietly enjoying how relaxed you feel.
Now I am going to count to five and with each count you will move a different part of your body until you are alert – and relaxed – again.
1 – wriggle your toes
2 – wriggle your hands
3 – wriggle your body
4 – open your eyes and blink
5 – sit right up and turn your head gently from side to side
SMILE at your neighbour.