Relaxation Techniques

Excerpt from 
EATING IN FREEDOM

Are you ready for a vacation? Come on a journey to peaceful places and tranquil waters. A place to ease your tension, a place which is stress-free and worry-free. No ticket required, no terminal lineups, no air sickness. Buckle up for destination paradise!

Visualization works best when you are relaxed. In a relaxed state our imagination is more vivid. To prepare yourself, get into a comfortable position in a reclining chair or lying down. Read the exercise, then try it.

Destination Paradise
Take five deep breaths holding each for three seconds, then releasing slowly while relaxing the body. As you breathe out slowly, think the word peace.

You're going to vacation in 1,500 mile-high city of God. In the center is a garden paradise, lush with Amazon flowers, trees and colorful, tropical birds. A shallow stream meanders through color-covered banks. A rubber raft is on the shore and you are going for a ride. Get in the raft. Imagine yourself drifting, the hot sun bathing you in light as you watch the birds and dragonflies. A gentle breeze blows through the tree tops. Its a perfect day; a perfect temperature. And you have nothing to do but float downstream in paradise. Breathe deeply, releasing slowly. Really let yourself go. Let go and trust in God. Let the tension go. Let the worry go. Let the fear go. Be at peace because you are safe. If you start becoming tense, refocus on breathing deeply and slowly, saying peace with each exhalation.

Letting Go
Once you are comfortable, become aware of your breathing. Breathe deeply like you are drinking in oxygen to a thirsty body. Take a deep breath and let it go slowly. When you breathe out, imagine you are exhaling all the worry, fear, pain and doubt from your body. Feel it leaving. As you breathe in, the life-giving oxygen is filling every cell with life. You are becoming more at peace with each breath. You can feel the presence of God with you, comforting you. You are safe. See the problems in your life. Consider them for only a second, then give them all to God. See Jesus taking them and putting them in a bag. He takes them and says, "I will take care of this for you." And then comes a peace that trancends all choclate chip cookies.

If you feel uncomfortable, reassure yourself that it is okay to put your problems in the bag.

Peace
Get into a relaxed state by breathing in until the lungs are full, holding for two seconds, then breathing out slowly, while thinking peace. You are ready for battle. To the food that you are resolved to give up, you will boldly shout "NO." The foods to which you are not ready to give up, you will weakly say "NO." Consider why you are not willing to give them up. Write all the reasons why you do not want to eat that food so your resolve is strengthened, then try the exercise again. If you spend time doing this, and you face a temptation, your response to that food will be an immediate "NO."

Body Relaxation
Scan your body from head to foot. Are there any areas of tension? If so, take a few deep breaths, hold, then release slowly, saying "relax" to these parts. Are your neck muscles or jaw tense? Focus on relaxing these muscles. Do you have tightness in the shoulders? How are your emotions? Are you fighting worry or anxiety? Is there a feeling of hurt? To these uncomfortable emotions, say "peace" and let go. Create a feeling of contented relaxation. Do not wrestle with your thoughts. Watch how they enter your thinking and gather momentum and feelings. Just keep letting go, saying "peace" to yourself and relaxing the muscles.

Let Go and Enjoy
Tight people lead miserable lives. We take ourselves too seriously. We take the war with food too seriously. When we stop being kids, we stop having fun. Even the hardest things like dieting can be fun. We can win by loosening up.

Compulsive eaters eat in a tense manner. When we eat anxiously, we are eating in a dazed state, similar to biting the nails and not truly conscious of what we are doing. The enjoyment is greatly reduced and we keep eating to feel satisfied. But, eating in a dazed state never satisfies. Your mouth is chewing, but your mind is worrying. You didn't enjoy the food; you ate a plate of problems. Relaxation breaks that pattern. Relax before eating, during eating, at the refrigerator door or whenever you feel tension or are eating compulsively. A few slow, deep breaths reduce tension and anxiety. Slowing down makes food more enjoyable and helps you to eat less. Become relaxed and be at peace several times per day. The Bible calls peace a guard, because peace protects us from distorted, compulsive, obsessive thinking. Wouldn't you love to be at peace?

And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

Philippians 4:4

Imagination
Enter a relaxed state through taking deep breaths, holding for two seconds, and releasing slowly as you say the word peace. Here are some effective visualization exercises that will build enthusiasm to eat correctly, and stay positive.

Imagine yourself living perfectly on your desired diet. See the joy on your face and imagine how good your body feels.

Imagine you going through the day and eating perfectly, being happy and eating healthy foods.

When you get home from work, visualize yourself going into the house happy and content and eating the right foods.

if you are going to a restaurant with some friends, imagine yourself ordering a small portion of something nutritious and being content with that.

Whatever task you are about to do, imagine it going easy. Imagine it being fun and enjoyable completing the task.

Before you go to bed, imagine yourself having good, relaxing dreams and a peaceful sleep.

If you are entering a conflict, imagine it all working out and the conflict being resolved.

If you are learning an instrument or playing a sport, see yourself doing it perfectly.

Before you go to the gym, imagine you are going to have an excellent workout and feel good about it.

Spiritual Snap Shots.

See yourself happy, full of peace, love and joy, walking in the freedom of Christ.

See yourself gaining in strength, courage, honesty, determination and persistence.

See yourself before the throne of God.

See yourself living a disciplined life, radiant with life, love and success.

See yourself with no needs, content and wanting nothing.

• See yourself being tempted and winning.