This program consists of 5 tracks on 2 CDs.
Track one gives directions on how to take a focused breath for relaxation.
Track two is approximately 20 minutes of suggestions.
Track three is approximately five minutes of affirmations
Track four is 10 minutes of visualizations.
Track five is a subliminal track that can be listened to at any time. I suggest you let it repeat throughout the night while you are sleeping.
There are four things you need to pay attention to:
Your mind - Thoughts have an effect on the chemical balances within your body.
If you have ever imagined eating a lemon, you know that just a thought increases watering of the mouth, and for some even creates discomfort in the jaw.
Your mind also deals in how you handle stress, not just mental stress, but also physical stress, meditation and creative daydreaming greatly help you decrease the amount of stress in your back, to help you get your back, back in balance.
Your mind works with your body getting oxygen and nutrition to the muscles of your back which helps your back create or return to a balanced state of equilibrium reducing pain.
Your body - The muscles pulling the back are constricted. A constricted muscle both presses on the nerves and decreases blood flow into the muscle which is a cause of pain. Activity and exercises to move the back such as stretching loosens and relaxes the back muscles decreasing pain and improving posture.
Meditation helps you mentally exercise your back and physically exercise your muscles. Your body works with your mind to accept oxygen and nutrition into the muscles of your back.
Positive meditative thoughts and exercise greatly help in readjusting the tension of the muscles of the back. Nutrition greatly supports the process.
Your diet - There are certain foods that cause inflammation and pain in the back. Decreasing the amount of these foods consumed will cut down drastically on the amount of inflammation in the cells of your spine and in your muscles: dairy products, refined sugars and wheat are the foods to avoid in order to enhance your comfort.
Your hydration - Think about the muscles of your back or any part of your body for that matter. Muscles need to be hydrated. The better hydrated your muscles are the better the performance you will get from them. How much water, should you drink each day?
You should drink, one half your body weight in ounces of water. However, soda doesn't count, juice doesn't count and coffee or tea does not count. Water at one half your body weight will make a big difference in the comfort of your muscles.
Place: Find a quiet room where you can work undisturbed.
Position: To learn progressive relaxation, all parts of your body must be comfortably supported. Find a bed, a couch, or a recliner.
Clothing: Wear loose clothing.
Time: Designate about fifteen minutes daily. Try to schedule a fixed time everyday so you won't forget to do your progressive relaxation.
Focus: Try to focus on the particular sensations that come from letting go of tension.