Begin each session as follows
- Loosen your clothing and remove your shoes
- Lie down with a pillow under your head (on a bed or on the floor)
- Lie flat on your back, feet about 12 to 18 inches apart and your arms at your sides
- Go as limp as you can from head to foot
- Let your shoulder blades go slightly flat
- Waggle your feet
- Settle in with your legs
- Shake your arms gently, rolling the backs of your hands against the floor
- Roll your head back and forth
Now begin the "Getting Loose" exercise for each part of your body, as follows
Buttocks and thighs
Back and Neck
Arms and Shoulders
Get totally relaxed
Focus your relaxed feelings
Now begin to focus this relaxation on your event. Tell yourself 'When I am running and I begin to feel tension gripping some muscles, I will be able to tell those muscles "Let go", saying "Let go" will recall the relaxed feelings I feel now and will release the tension from those muscles.'
Having completed the "Getting Loose" exercises remain lying on your back. Carry out the "Breathing Easy" exercise for 10 minutes, as follows
Now do as follows
You will soon begin to feel a calm, thoroughly pleasurable feeling - some say a warmth radiating from your chest throughout your body
Now let yourself breathe normally and tell yourself relaxing phrases 'I feel very relaxed... All the tension is going out of me as I exhale and good feelings are coming into me as I inhale... When I am playing my sport, I will be able to take a few deep breaths and by saying, "Easy " will be able to tell myself to relax whenever I feel overly tense... When I am playing, I will recall the good feelings I am experiencing now and they will automatically return to me. Imagine all this happening as you say it to yourself.
Now do as follows
Now let your breathing go naturally, and pay attention to the pleasant feelings in your body. Repeat the same encouraging phrases to yourself that you did earlier. Listen to the sound of your own breath coming in and out. You will notice that the breathing is slow and deep without you having to make it that way. The exhaling will last longer - as long as an eight-count, perhaps.
Continue to do the breathing exercises for the rest of the session, each time alternating the ten cycles of inhale-hold-exhale with the mental encouragement. After the last cycle of ten, just let yourself enjoy the feeling for a minute.
Tell yourself for the rest of the day I will recall these sensations every time I tell myself 'Easy'