“sehr sub”

Thought of sharing tiny bit of my assignment with you. It’s a script from Jacobson, for relaxation. You can do it on yourself, just record your voice reading it in a therapeutic voice and follow the instructions while doing the relaxation. If you don’t know what is therapeutic voice, get someone to do it for you, then.

Instructions / Scripts

*Jacobson’s technique.

 

“Keep your body loose and free, feet slightly apart, hands by side of
body, palms up, slightly open” (once the [patient is in supine position,
ask him if he needs to clarify anything. This helps develop confidence in the
therapist as, generally, the patient is tense the first time).

“Close your eyes, direct your attention on your feeling within the
body, keep the body calm, relax and feel the soothing sensation setting in”

 

FIST AND ARM

“Now clench the right fist, still more, a bit more, feel the tension
within the palm, slowly release the palm, feel the tension leave the palm, feel
the difference. Keep the body calm and relaxed.” (Repeat. Give similar
instructions for the left fist. Repeat)

“Clench both fists simultaneously, tightly, a bit more, feel the
tension within the palm, slowly release the palm, feel the tension leave the
palm, feel the difference. Keep the body calm and relaxed.” (Repeat)

“Clench fists and bend the arms upwards, clench still more tightly, a
bit more, feel the tension, release slowly, feel the tension leave, feel the
soothing difference. Keep your body relaxed and calm.” (Repeat)

“Keep your hands to the side, fan out your palms, stiffen the arm by
clenching, feel the tension run through the arm, release slowly and surely, feel the difference.” (Repeat)

 

FACIAL MUSCLES

“Wrinkle your forehead upwards; still more, feel the tension, release
slowly, feel the relaxed sensation, keep the body calm and relaxed.”
(Repeat)

“Twitch your eyebrow, tightly, still more, feel the tension, release
slowly, feel the difference, feel the calmness. Keep the body relaxed.”
(Repeat)

“Close your eyes tightly, still more, feel the tension of your
eyeballs, slowly release, feel the difference. Keep the body calm and relaxed.”
(Repeat)

“Press your tongue to the roof of your mouth, still more, feel the
tension of your eyeballs, slowly release, feel the difference. Keep the body
calm and relaxed.” (Repeat)

 “Open your mouth slightly and
breathe slowly, clench your teeth, still more, feel tension in cheek muscles,
release slowly, feels the difference. Keep the body calm and relaxed.”
(Repeat)

“Press your lips together, still more, a bit more, feel the tension,
release slowly. Feel the soothing calmness. Keep the body relaxed and calm.”
(Repeat)

 

NECK MUSCLES

“Bend your head forward till chin touches chest, turn head to right,
back to mid chest with chin touching chest. Now turn to left. Feel neck
becoming light – come back to middle feel the tension being released.”
(Repeat)

“Bend your head backwards with chin thrust upwards and tip of head on
the couch. Turn right then return to middle position of head backwards. Turn
left now and return.” (Repeat)

 

SHOULDER MUSCLES

“Bend your shoulders in and arc upwards slightly, feel the tension,
release slowly by coming to normal supine position, feel the difference. Keep
body calm and relaxed.” (Repeat)

“Press shoulders as much as possible into the couch. Feel the tensing
of shoulder muscles, release slowly by coming to supine position. Feel the
difference.” (Repeat)

“Move shoulders in a circular manner. Feel the tension while you do,
slow down gradually, feel the difference.” (Repeat)

 

BACK BONE

“Bend the upper backbone, make it tight, as much as possible, release
the tension slowly.” (Repeat)

“Bend the lower part of backbone, tighten it as much as possible,
release slowly, feels the soothing sensation. Keep your body calm and relaxed.”
(Repeat)

 

ABDOMINAL MUSCLES

“Swell your abdomen upward (while doing this breath through mouth).
Feel the tension in your abdomen. Subside to normal position – and experience
the tension leave. Be calm and relaxed.” (Repeat)

“Shrink your abdomen I, feel the tension as you shrink it in. Shrink it
a bit more, release slowly.” (Repeat)

 

CHEST

“Draw in your breath and expand your chest and release slowly. Feel the
difference between the two positions.” (Repeat)

 

THIGH MUSCLES

“Tighten your thigh muscles, feel the tension in the muscle. Gradually
relax, feel the relaxation. Keep your body calm and relaxed.” (Repeat)

 

HEELS AND TOES

“Bend your heels down and feel the calves muscle tighten, bend the
heels more and feel the calves tighten a bit more. Bring the heels to normal
position, feel the muscles relaxing.” (Repeat)

“Bend your toes in, towards the feet, feel the tension, release and
bring toes back to normal. Bend toes back, feel the tension and bring back to
normal. Feel the toes relax.” (Repeat)

(After all the muscle groups have
been relaxed, give the following instructions)

“Let the muscles of your body relax slowly, remain loose and calm, draw
in a deep breath and release slowly. Relax, relax…”

Reference:

Veeraraghavan, V. & Singh, S
(2002). Anxiety Disorder: Psychological Assessment and Treatment.

New Delhi

: Sage
Publications India Pvt Ltd.

Time flies.
I thought I had it all planned and figured but Allah has His way to make everything seems more adventurous.
Third semester is nearly over. Another two more and here comes a new phase. This time around the chapter’s called ‘Big Turn Around’.

It’s only August. But, I can say that this year has the most surprising surprises. Some are pleasant, some are just plain shocking. But, one thing for sure, each of them create changes beyond expectations! Well, at least, my expectation, that is.

What was separated get united again. What was seemed impossible and hopeless turn out to promise greater things. What was left behind lurks again. What was once so strong seems like it’s ready to crumble. Change begets change.

I can’t wait for future. I wonder what will happen in the next chapter. One thing for sure, I can’t wait to finish what I started last year! Studying is interesting, but it has its ups and downs. Everybody enjoys the ups, but the downs make me feel like I’m suffocating (sometimes) *wink*.

                                                                      

Adjusting has always been easy for me - until that one blissful morning of a vow said, signifying the beginning of a change that changes a big portion of my life. I yelled and cried and complained and whined and I am still here at level 1 of adjusting phase. As the third month approaches, I begin to think that this is not so bad.. I begin to think, "I’ll survive,".

Olympic is here again!!!
Not that I’m so into sports… What interest me most is the spirit of coming together & competing with each other in healthy way. Featured are 2004’s Celebrate Humanity Campaign quotes. I love them, esp. the one from Andrea Bocelli.

2004 Olympic: Celebrate Humanity

- Heart - Andrea Bocelli

If you could have the arms of Hercules.
Legs as swift as the wind.
If you could leap shoulder-high above the rim.
Have the kick of a dolphin.
The reflexes of a cat.
If you could have all this, you would have the body,
you would have the tools.
But you will not have greatness.
Until you understand that
the strongest muscle is the heart.
To me, that’s the soul of the Olympic Games.

- Strength - Christopher Reeve

Funny, isn’t it.
An athlete aspires to be the best
his or her country has to offer.
And ends up representing the best
humanity has to offer.
That’s the strength I find in the Olympic Games.

- Play - Avril Lavigne

It doesn’t matter where you come from.
Who your family is.
What you wear.
Or how good you are at math.
All that matters is that you give it
everything you’ve got.
To me, that’s why the Olympic Games rock.

- Adversaries & Equals - Nelson Mandela

For seventeen days, they are roommates.
For seventeen days, they are soulmates.
And for twenty-two seconds, they are competitors.
Seventeen days as equals. Twenty-two seconds as adversaries.
What a wonderful world that would be.
That’s the hope I see in the Olympic Games.