Módulo 14 RELAJACION PROGRESIVA CON MUSICA

Introduction

This tutorial guides you through the process of progressive relaxation combined with music, as discussed in the video by Jesus Sánchez. The techniques presented will help you accelerate learning and modify beliefs through deep relaxation and positive affirmations. By following these steps, you can harness the power of your mind to achieve desired behavioral changes.

Step 1: Prepare Your Environment

Creating an optimal environment is crucial for effective relaxation and affirmation.

• Find a Quiet Space: Choose a location free from distractions where you can sit or lie comfortably.
• Set the Mood: Dim the lights or use soft lighting to create a calming atmosphere.
• Gather Your Materials: Prepare any necessary materials such as a notebook for notes or a recording device for affirmations.

Step 2: Select Relaxing Music

Music plays a vital role in facilitating relaxation.

• Choose Soothing Music: Look for instrumental tracks or nature sounds that promote relaxation.
• Create a Playlist: Compile a playlist that lasts for about 20 minutes, matching the duration of the relaxation session.

Step 3: Practice Deep Breathing

Deep breathing is essential for relaxation.

• Find a Comfortable Position: Sit or lie down comfortably.
• Inhale Deeply: Breathe in slowly through your nose for a count of four.
• Hold Your Breath: Keep the air in for a count of four.
• Exhale Slowly: Release the breath through your mouth for a count of four.
• Repeat: Do this for several minutes until you feel relaxed.

Step 4: Engage in Progressive Muscle Relaxation

This technique helps release tension from your body.

• Focus on Each Muscle Group: Start from your toes and work your way up to your head.
• Tense and Relax:
  • Tense each muscle group for five seconds.
  • Release the tension and focus on the feeling of relaxation.
• Continue: Move through each muscle group until you reach your head.

Step 5: Use Positive Affirmations

Integrate affirmations into your relaxation process.

• Create Affirmations: Write down positive statements that reflect the beliefs you want to adopt. For example:
  • "I am capable of achieving my goals."
  • "I am at peace with myself."
• Record Your Voice: Record yourself reading the affirmations aloud, accompanied by the relaxing music you selected earlier.
• Play the Recording: As you listen, visualize each affirmation and allow yourself to believe in them deeply.

Step 6: Visualization Techniques

Visualization enhances the effectiveness of affirmations.

• Close Your Eyes: Focus on your breathing and relax further.
• Visualize Success: Picture yourself embodying the affirmations. Imagine the feelings, sensations, and scenarios associated with achieving your goals.
• Stay in the Moment: Spend a few minutes immersed in this visualization.

Conclusion

Incorporating progressive relaxation with music and affirmations can significantly aid in learning and behavior modification. By preparing your environment, using soothing music, and practicing deep breathing, muscle relaxation, and visualization, you'll create a powerful mental space conducive to change.

Consider incorporating these practices into your daily routine for sustained benefits. With consistent practice, you'll find it easier to accept and internalize positive beliefs about yourself and your capabilities.