ANTI-HEADACHE TECHNIQUE #15: OVERCOMING HEADACHES WITH BIOFEEDBACK
Biofeedback training begins where deep relaxation ends. So the first step is to use Technique # 14. With practice, you can soon attain a state of deep relaxation in two or three minutes. Or, if short of time, you could use the faster Technique #13. Either way, let’s assume you are lying comfortably in a quiet place with muscles, pulse, lungs and mind all deeply relaxed and with your mind focused on enjoying the present moment and thinking about nothing in particular.
Now begin to imagine yourself in the most restful and pleasant setting you can think of. Childhood scenes often work well. Many people picture themselves sunbathing on a warm, tropical beach. Assuming you use this popular scene, visualize a few flecks of white cloud dotting the wide blue sky, “feel” a gentle breeze caressing the murmuring surf, and “see” the white sails of half a dozen sailboats dotting the aquamarine sea.
Imagine your hands lying on the sun baked sands. Feel the texture of the sand and, at the same time, experience in your imagination the warmth flowing into your fingers and palms. Use your imagination to experience all the sights, sounds, feelings and smells that go to create this most relaxing scene. As the gulls wheel and cry overhead, “bear” soothing Hawaiian music and “feel” heaviness creeping over your body.
Focus your awareness on your hands and silently repeat these or similar autogenic phrases: “My hands and arms feel heavy and warm. Warmth is flowing into my hands. My hands feel quite warm. My hands and arms are warm and relaxed. I feel my hands glowing and tingling with warmth. My thoughts are relaxed and I am calm and serene. My hands are relaxed and heavy and warm.” And so on.
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