Relaxation Training Allows You to Become Deeply Relaxed in 4 Minutes
This Page is Under Construction. Please check back in the future.
The First Step in Learning How to Relax
The most rewarding aspect of my practice is teaching people how to relax and enjoy greater peace of mind. I begin by creating an individualized digital audio recording for you of instructions in several different relaxation methods. By sampling several different techniques in your first relaxation session we will be better able to determine which ones are best for you. You can listen to the first step in this approach by selecting Sample Track 1.
The Second Step in Learning How to Relax
Once you have had the experience of deep relaxation in the office it is that much easier to produce it on your own. I make a series of audio recordings for you to use on your stereo, portable CD player or MP3 device. You will also learn simple techniques for producing this relaxation response entirely on your own. Then you will be able to relax yourself anywhere.
The Three Criteria of Relaxation Mastery
When I teach relaxation I encourage students to achieve three criteria:
- Begin to Relax Within 60 Seconds
- Become Deeply Relaxed Within 4 Minutes
- Stay Deeply Relaxed for 20 Minutes
It Takes 8 Weeks to Master Relaxation
These criteria were identified many years ago during the early days of biofeedback research. They allowed us to specify a degree of mastery that constituted a standard level of skill in order to assess the therapeutic effectiveness of biofeedback. Most people can meet all three criteria after 8-weeks of daily practice.
Recorded Relaxation Iinstructions
The relaxation recordings I make today have evolved from my early work. In the 1970’s I developed an 8-week stress management program that incorporated cognitive techniques, relaxation training, mindfulness meditation, autogenic training, and guided imagery. A few years later the program was used in a study of police stress and blood pressure. The program was again revised for use with IBM employees and teachers in Westchester and Fairfield counties.
Something for Everybody
These Are Some of the Relaxation Techniques that I Teach in My Practice:Breathing Techniques.
Progressive Relaxation.
Differential Relaxation.
Autogenic Training.
Open Focus.
Mindfulness Meditation.
Guided Imagery.
While we have mastered the environment, we have just begun to tame our inner world. – Daniel Goleman
3 Criteria for Becoming a Master at Relaxation
First Find the Right Teacher
Then Find the Right Techniques
Practice Daily
Don’t Try to Relax, and Don’t Worry About How You Are Doing
Dr. Wilson Teaches Many Forms of Relaxation Training
- Breathing Techniques
- Autogenic Training
- Progressive Relaxation
- Differential Relaxation
- Guided Imagery
- Meditative Techniques
- Somatic Focusing