Mindfulness & Stress Management: How to Relax In A Nutshell (Guided Meditation) ✅ | Kevin Kockot | Skillshare

Mindfulness & Stress Management: How to Relax In A Nutshell (Guided Meditation) ✅

Kevin Kockot, Health is the highest good!

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7 Lessons (1h 2m)
    • 1. Intro - What´s Progressive Muscle Relaxation?

      4:44
    • 2. Basic Principles of the Progressive Muscle Relaxation

      7:07
    • 3. Body Scan

      10:10
    • 4. 17 Muscle groups

      11:54
    • 5. 7 Muscle groups

      13:13
    • 6. 4 Muscle Groups

      10:23
    • 7. BONUS: The science behind Progressive Muscle Relaxation

      4:48

About This Class

What will you learn?

  • You will be able to relax deeply
  • You will be able to stay focussed
  • You will increase your well being and body perception
  • You will contribute to reduce insomnia / better sleep
  • You will calm your mind (reduced feelings of stress and anxiety)
  • You will be experiencing a relaxed state of beeing (after continuous practice)

Hello! I welcome you to my course "Progressive Muscle Relaxation in a Nutshell"!

  • Do you want to relax and calm down in an effective manner?-  In this course you will learn how to do so! :)
  • The method used in this course is he well-tried progressive muscle relaxation - a method that is easy to learn by anyone who is interested to relax.
  • Research suggests the positive effects of progressive muscle relaxation in terms of insomnia, depression, anxiety, high blood pressure and more:

 "It was shown that they are as effective as pharmacological therapy in the short-term and in the long- run even superior to pharmacotherapy." 

           - Therapeutische Umschau (2014), 71, pp. 687-694

"This systematic review supported the positive effects of relaxation interventions on depression and anxiety among older adults."

          - Aging Ment Health. 2015;19(12):1043-55.

"Mind-body practices have encouraging results for patients with cardiac disease."

         - Eur J Prev Cardiol. 2015 Nov;22(11):1385-98.

  • With the help of my experience teaching this programm to more than 400 clients the result is this version of the progressive muscle relaxation with exercies for deep relaxation in a nutshell.
  • This course includes instructions with calming background music, PDF-files summarizing scientific research and MP3- files for individual usage.
  • You are welcome to try it out! :)

I am happy to see you in my course!

Kevin

PS: Thank you very much Michelle Thompson to make that course possible!!

PSPS: Thanks to  Erokia/JordanPowell - Sound Design Freesoundorg/people/Erokia/ (Commons Attribution 3.0) 

Which is the target group?

  • Anyone who wants to master progressive muscle relaxation
  • Anyone who is feeling stressed out and irritated
  • Anyone who is interested to calm the mind
  • Anyone who is willing to increase the individual well-beeing
  • Anyone who is suffering from insomnia, anxiety or high blood pressure or other issues and wants to support the individual health with the help of this exercises

Transcripts

1. Intro - What´s Progressive Muscle Relaxation?: hello and welcome to progressive muscle relaxation and enough ship. I'm Kevin Cocoa, and I'm happy to welcome you to this course. So first of all, who am I to tell you something about that topic? My background knowledge in terms of health and stress management, his base of my studies and prevention and health promotion and the massive arts in that field. Furthermore, I'm a service provider for health checkups for companies. And also I'm an instructor off stress reduction courses here in Germany. All the last years ahead, over 500 clients taken power to my courses. And based on that experience and the desires off my participants, I developed this particular progressive muscle relaxation program. I hope that has also been official for you. So please let me know. Was the help off a review. Okay, let's take a look at the agenda. First of all, I want to introduce you to the goals and the benefits of the progressive muscle relaxation program so that you know why it is beneficial for you. Second powered is the body skin exercise. That's an exercise of the Far East. To calm the mind and to get in touch with your own body. Use it here as an exercise to start to relax ation process. Then I won't talk about the basic principles of the progressive muscle relaxation. 17 muscle groups exercise seven muscle groups exercise and the form muscle groups exercise condensed together in the bonus section. I want to show you some scientific studies on the progressive muscle relaxation process that indicate that Can you really beneficial for your health? Okay, let's talk about the golds and the benefits off the progressive muscle relaxation process. The first benefit is relics ation. Well, you might have guessed that, but as decades off active research and music off, this particular method shows it actually works. Furthermore, one goal. The benefit is that it can be used as a method for stress reduction stress reduction cars on the workplace, but also in your free time activity. Then, for the more its method to calm the mind that can help you to reduce excessive thing. Then it's a method for the body perception, which is really beneficial because it helps you two spot attention or pain in your body before it actually manifests in terms of serious illnesses. So yeah, a good goal here on that part. So last but the least. Although it's the first priority, research indicates that this particular program can be beneficial in terms of several health issues. For example, headache, increased blood pressure, insomnia, anxiety in different other conditions. So, yeah, give it a try. So let's talk about the body scared. Body Skin is a mindfulness based exercise that originates from the Far East. You can find this exercise in several versions, as it is hundreds of years old and develop over time. We use it as an introduction to induce the relaxation process. The goal is to connect the mind and the body to support your personal body perception. So enjoy the relaxation and let's go for it. 2. Basic Principles of the Progressive Muscle Relaxation: basic principles of progressive muscle relaxation. In a nutshell, with goal of this section is to inform you about the progressive muscle relaxation method. The basic idea off the progressive muscle relaxation is that due to conscious flexing and relaxing off, single muscle groups, increase blood flow to single Muslim groups is stimulated. Body recognizes this increased blood flow as pleasant relaxation. Since the beginning of the 20th century, progressive muscle relaxation has been researched their numerous studies that describe the benefits off the method in cases off headaches, insomnia, fear and other health issues. First of all, this method supports peace and in their relaxation. Progressive muscle relaxation has been changed and developed in the last decades in numerous ways. This'll particular progressive muscle relaxation program is based on five simple principles . Number one focus on each region off the body number two. Upon hearing the word flex, the muscles should be flexed. Number three. This tension is then held for short period of time, approximately 10 seconds. Breath should remain normal throughout number four. Tension is then released upon hearing the signal word release number five reflect. Focus your attention towards this muscle group for around 30 seconds become aware off your sensations and recognize the difference between tension and relaxation power from these basic principles, you should bear in mind the following posture typically being in a laying position results in a deeper relaxation. Lay on your back with the arms next to your body. Palms facing up Vertes. Your legs should be stretched our vertes defeat for our birds just naturally. For some that might be more comfortable to place a pillow under your neck or under your knees. It is also possible to do these exercises in a seated position. This allows the exercise is to be completed a za part off your everyday life. If you're practicing in a seated position, be aware off your posture. Check that your feet are in a comfortable position and that the relax, arresting, lose your bags relaxed your had is in a comfortable, neutral position. Your hands, as well as your forearms are relaxed to your lab or on the arms off your chair, throwing out the most comfortable position for you breathing while you're flexing your muscles. Continue breathing normally, Askew released. Attention conclude with one full exhale external influences, particularly when beginning your practice, create a quiet place where you complete the exercises undisturbed. This will help you keep focus and fully relax with repetitive practice off the progressive muscle relaxation method. You will be able to maintain focused despite things directing sounds or thoughts. Become comfortable in starting the exercises by affirming your intentions following three steps. Help you in doing so Number one. You make it definitive decision to do progressive muscle relaxation exercises, and you affirm this by saying I am ready to relax. Number two. Position yourself comfortably. Number three. Focus your attention in Lourdes and consciously acknowledge your body. Close your eyes. It is recommended to start the progressive muscle annexation process. With all 17 muscle groups practicing this extended version, you can continue to practice using seven muscle groups on, then simplifying it further to the four muscle groups. Through this process, the individual muscle groups are combined, and as a result, you can relax within a shorter time frame. To relax means to let go and to be patient with yourself even when things aren't going well . After some practice, you will be able tow the way your level off muscle tension far under the norm on your own terms and whenever you'd like. Practice makes perfect 3. Body Scan: Harry skin mindfulness and inner peace. To begin, lay down comfortably on your back that your feet full naturally. Adverts palms off your ends, open towards the ceiling shoulders. Relax on the Met beneath you. Nosy. Rise your attention towards your breath. Recognize how your breathing without any judgment. Focus your attention on your inhalation and your ex elation. Also focus on the moments in between. Now need your attention towards your right body side. I need your attention towards your right thumb pointer finger, middle finger ring, finger and toe your pinky finger Back of your hand forest Sam, help Arm shoulder the right side of your front body. Right Pelvic area, Right Cy Me the back side of your knee. Cough, ankle top of foot. So with off big toe, second to middle toe, fourth toe and baby toe. Now leave your attention towards your left body side. Left thumb, pointer finger, middle finger ring finger on your pinky finger palm Back off your hand. First. Four. Arm elbow, arm, shoulder left side of your front body. The left perfect area left. Sigh the back side of your knee cough ankle, top of foot, sole of foot. Big toe, second toe, middle toe, fourth toe on baby, too. Now leader of fairness to the right shoulder blade needed towards your left shoulder blade , right hip, left hip, your entire spine focusing on the lower parts. First moving on efforts. Your whole bag body No. Focus your attention on the top of your head to your forehead, eyes nos tip of nose lips your chin, Nick your rib cage, your stomach, the pelvic region. And from here, observe your entire body include each individual part in this observation officer of your entire body. Perhaps you can feel the pleasant warm or having this enjoy these feelings. And remember, this is what we lex ation feels like. You're now calm and completely relaxed, your breath asi even and consistent. Prepare yourself to bring the exercise to a close. I'll count from 1 to 4 as you slowly bring your attention back lawn. Begin to move your hands and arms to begin to move your feet and legs. Three. Begin to bring movement into a whole body. Four. Take a deep breath in, and as you exhale, open your eyes. You're back in the here and now 4. 17 Muscle groups : progressive muscle relaxation. In a nutshell. 17 muscle groups to begin the progressive muscle relaxation. Position yourself comfortably. Where can fully appreciate the coming exercises? If you're doing the exercises laying down, rest your body in the comfortable way way. Adjust your position in such a way that you're laying without the sensation off pressure. Your hands are relaxed next to your body, your feet should fall outward. If you're practicing in a sitting position, layer hands on your lab. Keep your feet on the floor and lean your back onto a support. Close your eyes and try to relax. In this moment, there is nothing to do. Allow yourself to fully concentrate on the feeling off relaxation. Focus on every muscle in your body. Try to relax as much as possible before beginning. Take this last moment to use your attentiveness to journey through your body. How do you feed feel and and your legs from the knee down? What about your face? Can you feel the glue? Riel muscles? How does your abdominal area feel your back? What about your shoulder area? How does your neck feel through all your attention to your face to your forehead, your jaw muscles. How do your arms feel? And their hands? How did they feel? Inhale deeply through your nose and exhale slowly through your mouth. Be relaxed and release everything. You're calm and relaxed right hand and for our focus, your attention towards your right hand. When I say flex, make a fist with your right hand until I say release Andi Flex. Feel the sensation off tension in your hand release. Relax your hand. Allow all of your muscles to relax. Right upper arm. Draw your attention now towards you're right upper arm. When I say flex, bend your right arm and flex your biceps muscle until I say release on bond Flex. Feel the sensation off tension in your upper arm. Andi Release. Relax your arm that all off your muscles relax left hand and share our focus your attention towards your left. And when I say flex, make a fist with your left hand until I say release on bond Flex. Feel the sensation of tension in your hand and release. Relax your hand that all off your muscles relax. Left upper arm. Draw your attention now towards your left arm. When I say flags, bend your left arm and the biceps muscles. Until I say release on bond Flex. Feel the sensation off tension in your upper arm and release. Relax your arm that all your muscles relax forehead. Focus your attention towards your forehead. When I say flex, lift your eyebrows as highest possible until I say release on and flex. View the sensation off tension in your forehead on release. Relax your facial muscles that all the muscles relax cheeks and nose. Throw your attention towards your cheeks and nose. When I say flex, crunch up your nose and shut your eyes tightly until I say release on bond flags. Few. The sensation of tension in your face on and release. Relax your cheeks and nose that all your muscles, we legs and jaw. Focus your attention towards your mouth and jaw. When I say flex pulled back the corners of your mouth and slightly press your teeth together until I say release on and flex. Feel the sensation off tension in your mouth and jaw area on and release. Relax your mouth and job. Let all the muscles relax, neck and throat. Throw your attention towards your neck and throat when I say flex. Bring your chin towards your chest and sure, you do so without cramping. Hold until I say release on and flex. Feel the sensation off tension in your neck and throat release. Relax your neck and throat that all your muscles relax shoulders and upper back. Focus your attention towards your shoulders on your upper back. When I say flex, bring your shoulder blades together until I say release on bond. 5. 7 Muscle groups: progressive muscle relaxation in the nutshell. Seven Muscle groups to begin the progressive muscle relaxation. Position yourself comfortably. We can fully appreciate the coming exercises. If you're doing the exercises laying down, rest your body in the comfortable way. Adjust your position in such a way. Did your laying without the sensation off pressure. Your hands are relaxed next to your body, your feet should fall outward. If you're practicing in a sitting position, lay your hands on your lab. Keep your feet on the floor and lean your back onto a support. Close your eyes and try to relax. In this moment, there is nothing to dio. Allow yourself to fully concentrate on the feeling off relaxation. Focus on every muscle in your body. Try to relax as much as possible before beginning. Take this last moment to use your attentiveness to journey through your body. How do your feet feel and and your legs from the knee down? What about your thighs? Can you feel the glue? Riel muscles? How does your abdominal area feel? You're back? What about your shoulder area? How does your neck feel? They're all your attention to your face to your forehead, your jaw muscles. How do your arms feel in their hands? How did they feel? Inhale deeply through your nose and exhale slowly through your mouth. Be relaxed and release everything. You're calm and relaxed, right hand for arm and our focus, your attention towards the right hand for R and R When I say flex, flex the muscle groups until I say release on and flags. I feel a sensation off tension in your arm release. Relax your arm with your muscle groups. Relax left hand four armed and are focus your attention towards your left and four arm and arm. When I say flex, flex the muscle groups until I say release Andi flags. Few the sensation of tension in your arm on and release. Relax your arm and let your muscle groups relax. Forehead, sheikhs, nose, mouth and joe Focus your attention towards your forehead. Sheikhs, nose mouth Joe. When I say flex, flex the muscle groups until I say release flags. Sentence attention in your face and release that all your muscles relax. Nick and throat draw your attention towards your neck and throat. When I say flex, flex the muscle groups until I say release Andi flags. Feel a sensation of tension on your neck and throat on and release. Relax your neck and throat that all your muscles relax. Shoulders up her back. Dom. Nil glute and pelvic muscles Focus your attention to what's your shoulders, your upper back? Abdominal glutes on pelvic muscles? When I say flex, you flex the muscle groups until I say release on and flags for the sensation of tension in your muscle groups on and release all your muscles. Relax, right leg, lower leg and foot. Draw your attention now towards you, right apelike, lower leg and foot. When I say flex, you flex the muscle groups until I say release on and flex fuel the sensation of tension in the muscle groups on release. Let all your muscles relax. Upper left leg, lower leg and foot. Draw your attention now towards your left up aleck. Lower leg and foot. When I say flex, you flex the muscle groups until I say release on bond flags. Few. The sensation of tension in the muscle groups on release that all your muscles relax. Perhaps your sense. A pleasant feeling off, heaviness and warm. Enjoy this pleasant feeling and remember thistle is relaxation. You're calm and relaxed. Your breathing is calm and consistent. Prepare yourself. A secession will end soon. I'm going to count from 1 to 4 and then you'll be ready to come back. One. Move your hands and arms. Two if you feed and legs. Three. Movie whole body for take the breath and on the exhale Open your eyes. You're back in the here way . 6. 4 Muscle Groups: a progressive muscle relaxation. In a nutshell. Four. Muscle groups To begin the progressive muscle relaxation. Position yourself comfortably. We can fully appreciate the coming exercises. If you're doing the exercises laying down, rest your body in the comfortable way. Adjust your position in such a way that you're laying without the sensation off pressure. Your hands are relaxed next to your body, your feet should fall outward. If you're practicing in a sitting position, lay your hands on your lab. Keep your feet on the floor and lean your back onto a support. Close your eyes and try to relax. In this moment, there is nothing to dio. Allow yourself to fully concentrate on the feeling of relaxation. Focus on every muscle in your body. Try to relax as much as possible before beginning. Take this last moment to use your attentiveness to journey through your body. How do you feed feel and your legs from the knee down? What about your thighs? Can you feel the glue? Riel muscles? How does your abdominal area feel your back? What about your shoulder area? How does your neck feel? They're all your attention to your face to your forehead, your jaw muscles. How do your arms feel? And their hands? How did they feel? Inhale deeply through your nose. Exhale slowly through your mouth with be relaxed and release everything. You're calm and relaxed. Both hands. Four. Arms and upper arms. Focus your attention towards your hands. Four. Arms and upper arms When it's safe. Lex flex the muscle groups until I say release Andi flags. Few The sensation off. Tension in your arms on release way. Lex. Your arms that all your muscles relax, forehead, cheeks, those mouth, jaw, neck and throat. Focus your attention now towards your forehand cheeks, nose, mouth, jaw, neck and throat. When I say flex, flex your muscle groups until I say release and flags. Feel the sensation of tension on and release that all muscles relax. Shoulders upper bag abdominal lutes on pelvic muscles. Focus your attention towards your shoulders and your upper bag, abdominal glutes and healthy muscles. When I say flex, flex the muscle groups until I say release and flags. Since the tension in your muscle groups, and please let all your muscles relax both upper legs, lower legs and feed Doria Attention now towards both off your up. Relax lower legs and feet. When I say flex, you flex the muscle groups until I say release flags. Feel the sensation off Tension in the muscle groups on release Let all your muscles relax. Perhaps you sense a pleasant feeling off. Heaviness on dwarf. Enjoy this pleasant feeling And remember, this'll is relaxation. You're calm and relaxed. Your breathing is calm and consistent. Prepare yourself. A secession will end soon. You I'm going to come from 1 to 4 and then you'll be ready to come back. One. Move your hands and arms to move your feet and legs. Three. Move the whole body. Four. Take a deep breath and on the exhale, open your eyes. You're back in the here and now. 7. BONUS: The science behind Progressive Muscle Relaxation: hello and welcome to the bonus section off the progressive muscle relaxation. I want to talk about scientific studies that indicate that progressive muscle relaxation can actually be beneficial for your personal health. So I selected five studies. The 1st 1 that I want to show you is mind body practices for patients with cardiac disease , a systematic review and made her analysis. So let's concede we got the methods and also the results off that topic. We actually got 11 different methods. They did rare evaluated. And one of that methods is the progressive muscle relaxation and the conclusion on that. Researchers. My body practices are half encouraging results for patients with cardiac disease. Our review demonstrates the need for high quality studies in that field. Well, okay, encouraging results. Why not actually using it also for the personal benefit? So Dan Study number two. We have to relaxation techniques for chronic pain, and you're actually says that the most commonly used best study method is progressive muscle relaxation, which has good compliance because it's easy to learn and has a high possibility for patients. So, yeah, as you can see, it actually indicates that it can be really beneficial in terms off chronic pain and, oh, the related topics. So let's talk about study number three. It's called non phonological treatment off in some year. As you can see, the progressive muscle relaxation is one off that hands. Here is a really interesting sentence, it says. It was shown that there are as effective as phonological therapy in the shelter and in the long term, even superior, then Phar Maco therapy. So, yeah, cognitive behavioral techniques for the therapy off in some your can use very successfully . And as you can see, well, that indicates that is beneficial in the future off in some year. And, yeah, why not actually using it? So their study them before effects off relaxation interventions on depression and anxiety among older adults a systematic review. So that review is actually also dealing with progressive muscle relaxation training. And overall, it says, this systematic review supports the positive effects off vexation interventions on depression and exciting anxiety among older adults. So, as you can see, that is really, really interesting to see that it's beneficial on depression and also anxiety issues, and they can help you with that issues. So to find a studious effect off progressive muscle relaxation and female health care professionals. So really deals with an actual profession, which can be imagined pretty good. And he ritually says on a progressive muscle relaxation training that took part for three months. And as you can see, increasing stress among female healthcare professionals is, of course, for concern. There's a need to adopt early lifestyle modification by practicing relaxation exercise to the moderate stress and to improve not only their quality off life in general, the patient care in particular. So, yeah, that it can be really helpful. Also, in terms of dead practical manner. Yeah, indicates that study. So, yeah, why not actually using it for the personal benefit? As you can see, there might be some positive effects linked to the exercise. So have fun enjoying the exercise. Enjoyed a relaxation and see you soon Take care.