1. Practical Use of Relaxation Techniques, Self-Experience
basic information, sources, links
Spring semester 2018
Pavel Humpolíček, Ph.D.

2. CONCENTRATION RELAXATION IMAGINATION MEDITATION
TERMINOLOGY
CONCENTRATION RELAXATION IMAGINATION MEDITATION
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3. Focus on Principles Reasons for practicing relaxation? Feedback: S-E-T
Arousal&Energy Attention&Focus
Refreshment Imagination
Recovery Innovation
Rest Inspiration
Feedback: S-E-T
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4. CONCENTRATION
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5. What kinds of senses do we have?
Which one is the most important to feel safe?

6. Conscious relaxation/concentration
5 S technique
5 pathways of perception
5 senses
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7. Conscious relaxation/concentration
5 S technique
5 senses
BODY (sense of Touch)
MOUTH (sense of Taste)
NOSE (sense of Smell)
EYES (Sight)
EARS (Hearing)
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8. Conscious relaxation/concentration
5 S technique
5 senses
BODY (sense of Touch)
MOUTH (sense of Taste)
NOSE (sense of Smell)
EYES (Sight)
EARS (Hearing)
All I need is working,
I can enjoy the lesson!
3 steps:
5 times to CHECK (scan)
5 times to KNOW (be aware)
to GET TOGETHER (integrate)
2 channels:
FEELINGS & WORDS
sense & ratio
color & shape
„That´s fine, my sense of touch is working.“
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9. Conscious relaxation/concentration
5 S technique
5 senses
ACTIVATION
CALMING
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10. RELAXATION
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11. Jacobson´s Progressive Muscular Relaxation
Tension – perfusion, muscle activation
vs.
Releasing - perception of the relaxation effect
Attention is paid to the contrast
between
tension and relaxation
10 seconds
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12. Progressive muscle relaxation technique
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13. RELAXATION & IMAGINATION
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14. Autogenic training Muscle relaxation Body warming Calm breathing
from shoulders towards hands and feet
Calm breathing
Calm pulse
Warmth in the abdomen
Cold forehead
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15. AT - Muscle relaxation
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16. AT - Body warming
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17. AT - Warmth in the abdomen
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18. AT - Cold forehead
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19. AT - Cold forehead
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20. Relaxed Muscles & Comfortable Warmth
Focus on Principles
Relaxation? Easy!
Relaxed Muscles & Comfortable Warmth or HW
Heavines & Warmth
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21. How the brain works, talks, thinks…?
Focus on Principles
Neuroplasticity works for us …
… but HOW can I use it?
HOW TO TALK TO THE BRAIN?
How the brain works, talks, thinks…?
IMAGINE!
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22. S-E-T / I-S / B-E-S-T Soma Spiritual Thoughts Meaningful Intuition
Emotions
Soma
Spiritual
Meaningful
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23. Simple questions to improve self-reflection: WHAT I (REALLY) WANT (JUST NOW) ? WHAT I (REALLY) NEED (JUST NOW) ?
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24. Why to apply … sleeping, active refreshing
CONCENTRATION RELAXATION IMAGINATION MEDITATION
sleeping, active refreshing
efficiency, adaptation, coping
(with minimum to peak)
creativity, mental activity
(planning, time management, social relations, self-reflection, memory …)
well-being, work-life-balance
self-improvement
health
(bio-psycho-socio-spiritual homeostasis/balance)
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25. … the fitness of the brain …
Let me to wish you …
… the fitness of the brain …
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26. References Charts & Pictures & Videos www.dreaminsights.net
healthwise-everythinghealth.blogspot.com
visalakshiramani.wordpress.com
clicdp.web.cern.ch