Creating Happiness Intentionally. Sandy MacGregor

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СКАЧАТЬ (the busy state), THETA (deep meditation and sleep dream state) and DELTA (deep dreamless sleep state).

      In the diagram on the left you will see that in BETA the RAS filter is tightly closed and no information can get into your memory. In ALPHA and THETA it is partly open and in DELTA it is wide open.

      Although the filter is wide open in DELTA, it is the deep sleep state, and science has proved that it is not a time for learning!

      If you wish to go further using these techniques, then in my book ‘Piece of Mind’ I expound on how to use the Peaceful Place method to relax in 30 seconds.

      Why You’ll Find it Useful

      Using this 30 second relaxation technique, you’ll be able to:

      Relax whenever and wherever you want

      Accelerate your learning

      Be relaxed for exams

      Improve your exam results

      Remain calm during disagreements

      Increase your memory and recall

      Improve your creativity

      Achieve your goals faster

      Substitute new habits for ones no longer serving you

      Release physical hurt quickly

      Increase your self confidence

      Remain calm during embarrassing moments

      Improve your reading speed and comprehension

      When You’ll be Able to Use it

      You can improve your performance by using the 30 second relaxation technique before:

      Talking in a group

      Talking in front of the class or an audience

      Debating

      Drama

      Asking for something

      Sporting events swimming, surfing, tennis, etc.

      Painting, writing, sculpting.

      We will be using the Peaceful Place method described in this book to facilitate relaxation. (I love that word facilitate. It comes from the French word ‘facile’ to make easy). You first build the Peaceful Place inside your mind and then get back to the same relaxed state, the Alpha brain wave state, in three minutes. Once you have done this there is an induction process using further guided imagery to take you into the deeper relaxed state of Theta, that is, to the meditation state. Once you’re in the state of theta, even more guided imagery helps you to direct your subconscious mind with your conscious mind. You can do this with any topic you choose. It’s a powerful way of achieving goals, changing habits, releasing pain, improving your immune system, using creativity and more (a list of the guided imagery tapes available in the Peaceful Place series is on page 289).

      So firstly, let’s go to “Building Your Peaceful Place”. During this entire exercise you have total control whilst journeying to a place inside your mind – to a place where you know you have previously experienced relaxation. You reconstruct this place in your imagination, describing it to yourself in pictures, sounds and feelings.

      From this place of relaxation a magic pathway opens up. You go along it to what is called your Peaceful Place. This can either be a place you know in reality or one of total imagination. Maybe even a combination of the two.

      It is a setting where you have perfect peace. Every time you go to this place in your mind you will experience automatic relaxation and stress will vanish.

      You are in fact going to be the architect, the designer and the builder of this setting inside your mind. You will build the walls, floor, ceiling, (even if they are made of air) inside, outside, every detail.

      Your ultimate aim is to be able to get to your Peaceful Place in a couple of minutes. It just takes practice. Remember, every time you go to your Peaceful Place, relaxation is automatic.

      First of all just read a summary about the steps to building your Peaceful Place:

      Step 1 Building My Peaceful Place

      This takes twenty minutes; you just follow the guided imagery on Sandy MacGregor’s Peaceful Place tape No. 2 Guided Imagery. If you do not have this tape, there are other methods you can use to complete this exercise with the help of a friend, or make your own tape, slowing recording your own voice reading out the guided imagery words.

      Step 2 Getting there in 3 Minutes

      This takes only 3 minutes. Play the second track of the same tape or repeat the method you used for Step 1.

      Now, before you start, you need to be in what is called a Comfortable Position. Sitting down in a chair, with your feet flat on the floor is probably the best position. Put your hands on your knees. Maybe you could sit in a yoga position, absolutely comfortable, with loose clothing, and seated in a chair. You then commence to breathe deeply down to your abdomen. This helps you relax. And remember, 20% of the oxygen in each breath goes to feed your brain.

      STEP 1 BUILDING MY PEACEFUL PLACE

      You now use guided imagery to build your own Peaceful Place, a place where relaxation is automatic and stress goes.

      1.Allow yourself 20 minutes of uninterrupted time in a quiet place to complete the next stage.

      2.Get into a comfortable position.

      3.EITHER ...

      A)Play Sandy’s tape, Peaceful Place No 2 – Guided Imagery, Side 1, Track 1 (the words are below)

      OR ...

      B)Play some baroque music and your friend can slowly read out the guided imagery words to you (the baroque music I have is at 56 to 64 beats per minute so that the heart beat gets, and stays, in time with this beat then you’re in the Alpha state the relaxed state). A two-tape set called “Accelerated Learning Music Tapes” with baroque music from the Masters is available – see page 293.

      BUILDING MY PEACEFUL PLACE

      First, get into a comfortable position a good idea is to sit in a chair with your feet flat on the floor your hands resting on your thighs. Now ... take a deep breath ..... And let it all out ...... And take another deep breath in, feeling it going right down to your abdomen and ... this time ... let out any tensions and anxieties as you breathe out. Let them all go. And now, softly breathe in and gently ... close ... your ... eyes ...... and as you listen to the sound of my voice, you follow along the guidance offered ..... with the music in the background, knowing at all times that you and you alone are in control ....... Now in your mind .... seek and find .... a relaxed place ..... a relaxed place that you know that you’ve been to before ... and there you had such perfect СКАЧАТЬ