Day 19: Deep Relaxation for Anxiety Busting...on the 30-Day Yoga Journey to Enlightenment

Miss a day, or just joining: TABLE OF CONTENTS
“Every faculty and virtue I possess can be used as an instrument with which to worry myself.” ~ Mark Rutherford
Day 18 Activities:
1) Mantra meditation
2) Minimum 30 minutes of calorie burning
3) Write down everything you eat and sketch your Balance Chart
4) Continue to remain aware of your speech patterns
5) Cut Cords
6) Disconnect
7) Try PMR, a tool for anxiety reduction and PTSD (25 minute audio)

25 Minute Progressive Muscle Relaxation
Download Adobe Flash, if you don't see a play console below.
Alternatively, download the files onto your media player (itunes, Roxio, etc.)

Play Now

or Download

Music at the end of the audio: Migration

I'm reading,The Post-Traumatic Stress Disorder Sourcebook: A Guide to Healing, Recovery, and Growth because a number of special people in my life have been afflicted with PTSD. I realize this is not light reading, however I am interested in learning about different treatments and I have a desire to effectively support people who have experienced PTSD.

I was expecting to learn all sorts of cutting edge psycho therapy techniques for helping people cope.

What I was not expecting from the book was that the first 3 chapters on managing symptoms discuss meditation, relaxation and deep breathing. Basically, what I teach in conjunction with yoga.

Certainly I've always believed these practices to be helpful...however I was struck by the magnitude to which they have been found to help even severe cases of PTSD.

Neither I, nor the book in any way suggest these to be the only forms of treatment or they can help all sufferers of PTSD.

Progressive Muscle Relaxation is one of the PTSD relaxation techniques found to be particulary effective in reducing symptoms.

It was developed by Dr. Edmund Jacobson in the 1920's. According to the PTSD Sourcebook, it is still used today and recommended for sufferers of anxiety, PTSD and I would add, those who are disconnected from their bodies.

The idea is to tense and then relax each major muscle group of our body to induce a state of deep relaxation. It helps draw awareness to the whole body in a systematic way.

At the top of this post, I've recorded my interpretation of Progressive Muscle Relaxation. It is 25 minutes, so may take a bit to stream or to download. If you plan to use it multiple times, I highly recommend downloading it onto your computer. It is an Mp3 file so should play on any media player.


Anonymous said...

Thanks for sharing this information! As a Soldier who has recently returned from Iraq, I fully understand the effects of PTSD. I intend to share this with my own Soldiers! My husband is in the process of completing his doctorate in psychology with an emphasis on PTSD; after retirement from the military, I want to teach yoga/relaxation in my own studio. We are hoping to provide a blending of the two for any and all Soldiers in need! Again, thanks for sharing!

yoga for beginners said...

Sharing your yoga experiences is act of good job. Keep it up and enjoy.

Thanks for the info.