Scientific Relaxation and Normal Suggestion
the strain of work-a-day hurry and worry, your nerve vibrations
are apt to become more and more intense and excited. They run away
with you until, as the saying goes, "you are flying all to
good illustration of this condition of the nervous system may be
found in a team of horses shying at some object in their path. The
driver, panic-stricken, has dropped the reins, the frightened horses
have taken the bits between their teeth and are dashing headlong
down the road, until their master regains control, checks the animals
in their maddened course, and compels them to resume their ordinary
the high-strung, oversensitive individual must gain control over
his nervous system and must subdue his runaway mental and emotional
activities into restful, harmonious vibrations.
is done by insuring sufficient rest and sleep
under the right conditions and by practicing scientific
relaxation at all times.
"nervous" person gets easily excited. Comparatively little
things will cause an outbreak of intense irritation or emotional
the victim of unbalanced nerves is of the high-strung, sensitive
type, naturally inclining to more rapid vibrations on all planes,
capable of greater achievement than the stolid, heavy, slow-vibrating
person who doesn't know that he has any nerves, but he is also in
greater danger of mental and emotional overstrain and physical depletion
as a result of the excessive and uncontrolled expenditure of life
force and nervous energy.
Relaxation while Working
first glance this expression may seem paradoxical, but experience
will teach that it is not only possible, but absolutely necessary
that we perform our work in a relaxed and serene condition of body
and mind. The most strenuous physical or mental labor will then
not cause as much exhaustion as light work done in a state of nervous
tension, irritability, fretfulness or worry.
while working necessitates planning and system. Most nervous
breakdowns result not so much from overwork as from the vitality
wasted through lack of orderly procedure. Therefore, take some time
to plan and arrange your work and form the habit of doing certain
things that have to be done every day as nearly as possible in the
same way (making sure that it is the right way) and at the same
time of the day. Such orderly system will soon become habitual and
result in saving much valuable time and energy.
cultivate a serene and cheerful attitude of mind and soul, taking
whatever comes as part of the day's work, doing your best under
the circumstances, but absolutely refusing to worry and fret about
anything. Do not cross a bridge before you get to it, and do not
waste time regretting something that cannot be undone.
Relaxation while Sitting
upright in a comfortable chair without strain or tension, spine
and head erect, the legs forming right angles with the thighs (the
chair should be neither too high nor too low), feet resting firmly
upon the floor, toes pointing slightly outward, the forearms resting
lightly upon the legs with the hands upon the knees. This must be
accomplished without effort, for effort means tension.
all thoughts of hurry, care, worry or fear and dwell upon the following
am now completely relaxed in body and mind. I am receptive to Nature's
harmonious and invigorating vibrations--they dispel the discordant
and destructive vibrations of hurry, worry, fear and anger. New
life, new health, new strength are entering into me with every breath,
pervading my whole being."
these thoughts mentally, or, if it helps you, say them aloud several
times, quietly and forcefully, impressing them deeply upon your
practicing relaxation in this manner, lie down for a few minutes'
rest—if circumstances permit--or practice rhythmical breathing
(see Chapter Twenty-Eight). Then return to your work and endeavor
to maintain a calm, trustful, controlled attitude of mind.
you are inclined to be irritable, suspicious, jealous, fault-finding,
envious, etc., dwell on the following thought pictures:
am now fully relaxed, at rest and at peace. The world is an echo.
If I send forth irritable, suspicious, hateful thought vibrations,
the like will return to me from other minds. I shall think such
thoughts no longer. God is love, love is harmony, happiness, heaven.
The more I send forth Love, the more I am like God; the more of
love will God and men return to me; the more shall I realize true
happiness, true health, true strength and true success."
Relaxation Before Going to Sleep
ready to go to sleep, lie flat on your back, so that as nearly as
possible every part of the spine touches the bed, extend the arms
along the sides of the body, hands turned upward, palms open, every
muscle relaxed. Dismiss all thoughts of work, annoyance or anxiety.
Say to yourself: "I am now going to sleep soundly and
peacefully. I am master of my body, my mind and my soul. Nothing
evil shall disturb me. At .... A. M., neither earlier nor later,
I shall awaken rested and refreshed, strong in body and mind. I
shall meet tomorrow's tasks and duties promptly and serenely."
as this formula may seem, it has helped cure many a case of persistent
insomnia and nervous prostration. Having thus set your mental alarm
clock, with a few times, practice you will be able to wake up, without
being called, at the appointed time and to demonstrate to yourself
the power of your mind over your body.
quality of your sleep and its effect upon your system depend on
the character of the mental and psychic vibrations carried into
it. If you harbor thoughts of passion, worry or fear, these destructive
thought vibrations will disturb your slumbers and you will awaken
in the morning weak and tired. If, however, you repeat mentally
a formula such as the above, suggesting harmonious, constructive
thoughts, until you lose consciousness, you will carry into your
slumbers vibrations of rest, health and strength, producing corresponding
effects upon the physical organism.
a perfectly relaxed condition of body and mind has been attained,
it is not necessary to remain lying on the back. Any position of
the body may then be assumed which seems most restful.
patients frequently ask what position of the body is best during
sleep. It is not good to lie continuously in any one position. This
tends to cause unsymmetrical development of the different parts
of the body and to affect unfavorably the functions of various organs.
It is best to change occasionally from one position to another,
as bodily comfort seems to indicate and require.
persons fret and worry if sleep does not come as quickly as desired.
They picture to themselves in darkest colors the dire results of
wakefulness. Such a state of mind makes sleep impossible. If persisted
in, it will inevitably lead to chronic insomnia.
of indulging in hurtful worry, say to yourself: "I do not care
whether I sleep or not! Though I do not sleep, I am lying here perfectly
relaxed, at rest and at peace. I am strengthened and rested by remaining
in a state of peaceful relaxation."
the "I do not care" must be actually meant and felt, must
not be merely a mechanical repetition of words.
is more conducive to sleep, even under the most trying circumstances,
than such an "I-don't-care" attitude of mind. Try it,
and the chances are that just because you do not care, you will
fall fast asleep.