Become Deeply Relaxed in 4 Minutes?

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:

1. Begin to Relax Within 60 Seconds
2. Become Deeply Relaxed Within 4 Minutes
3. 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

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
  • Regulate vagal tone
    • Resonance Breathing
  • To stop a panic attack
• Autogenic Training
• Progressive Relaxation
• Differential Relaxation
• Guided Imagery
• Meditative Techniques
• Somatic Focusing

  Progressive Relaxation.
  Differential Relaxation
  Open Focus

  While we have mastered {locate Dan Goleman’s full quote]

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