Synonyms
dream journey, dream journeys, fantasy journey, relaxation, relaxation method, progressive muscle relaxation according to Jacobson, fantasy journey
Introduction
Stress, psychological strain, worries and fear often lead, often without us realizing it, to increased tension of individual or even all muscles in the body. Biologically, this has the purpose of preparing the body for action or activity and is therefore not a problem in the short term. However, if such states persist for a longer period of time or recur repeatedly (as is often the case with stress and worry), they can cause states of exhaustion and pain.
Who does not know this: a tense neck or a painful back after a hard day, headaches after great concentration or the already morning exhaustion after a restless sleep. Relaxation is still one of the most effective remedies against stress and tension. Now there are very different methods to evoke this state of relaxation (fantasy journeys, progressive muscle relaxation, autogenic training, yoga etc.) The following described procedure of the fantasy journey uses pleasant pictures, which develop in the head of the relaxing person under guidance.
Fantasy journeys – what should happen?
Where do these pictures come from? All of us have certainly been in places or situations in the course of our lives where we have felt particularly comfortable and balanced (on the beach, on a walk in the woods, on a mountain, etc.). The spoken instructions are intended to lead the person who is relaxing back to these very situations and the pictures associated with them. It is also conceivable, however, that completely new situations are conceived. One uses a kind of “head cinema”.
Before the exercise
You should try to create a noise-free environment before the exercise. Turn off your phone, close the window and check your diary to see if you have enough free time. You do not have to lie down when doing the exercise, but it has been shown that a lying position is usually more comfortable.
Experience has also shown that it is often easier for beginners to perform the first exercises lying down. For relaxation while sitting, a normal, sufficiently comfortable chair is completely sufficient. Since the aim of the exercise is relaxation, you should get rid of all superfluous things that could disturb relaxation for the duration of the exercise.
Conceivable here would be shoes that are too tight, glasses that could slip off your nose, and perhaps the belt that cuts into your nose. It is also important to have an environment in which a comfortable temperature prevails. Some people need an almost desert-like climate, whereas others need a very cool environment to find peace and quiet.
Often the question also arises whether the exercise should be performed with closed or open eyes. In principle, both are conceivable here. From my personal experience, I can say that “pictorial imagination” seems to be easier with closed eyes.
The imaginary journey can begin! Every now and then we get told by patients: “I can’t do this at all. Whenever I try to relax, my thoughts drift away… to my shopping, my husband, my girlfriend, my sports club etc… “At first, this is perfectly ok.
The majority of people in our society are trained to function and cannot simply interrupt their (mental) daily routine. The most important thing with these shooting thoughts is to stay calm. One should neither panic nor feel excessive anger about it, because there is no one who can relax in an angry state.
Rather, the train of thought should go in the direction of: “Okay, now I’ve thought about it, so let’s get back to my relaxation image. “or “Okay, now I’m going to go back to the exact muscle group I’m working with. “This acceptance of the digressive thoughts, with simultaneous centering on the desired point, is, by the way, a central theme in meditation. Here too, you will notice that frequent practice leads to a significant reduction in distracting thoughts and to faster centering. At the end of the exercise you should “surrender” to the pleasant feeling of relaxation.The files created by us should take you away for a few minutes into your beautiful world of thoughts and thus provide a quasi “homemade” (after all, they are your pictures) contrast to the stress of everyday life