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Progressive Muscle Relaxation
releasing and relaxing muscles, with or without stretching and tightening muscle groups; progress from toes to head
focal awareness; critical faculties are suspended; limits of a person's usual frame of reference and beliefs are temporarily altered, making him/her receptive to other patterns of association and modes of mental functioning; utilises suggestion; aims to relax; loses awareness of self and surrounds; trance
overlaps with self-hypnosis; helps shift attention from distressing thoughts
statement to 'un-condition' unhelpful thought pattern and replace with more positive; needs to be supported/reinforced by actions
focus to bring mind into present moment (incl. body scan, focussing attention on the breath, focusing on one or more of the five senses, global awareness of all sensory and mental experiences, insight or reflective practices seeking resolution or illumination, walking meditation)
word or phrase silently repeated in the mind; if mind wanders then focus is gently brought back to the mantra
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