How to Relax Using the Feather Method

Step-by-Step Guide

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   Step 1: Lie on your back and close your eyes.

   You can also lay your hands on the floor, several inches from your body, with your palms facing up.
   
   Feet should be spread about shoulder-width apart, or whatever is most comfortable. , Think about releasing your muscles down into the floor rather than forcing them to relax.
   
   Force and relaxation do not go together. , (Try not to sneeze.) , Think about breathing way down into it and completely filling your lungs. , The purpose is to inhale deeply, yet keep the breath slow and controlled. ,, Exhale all of the air through your mouth, but do not disturb the feather. ,, Breathing deeply is good for you, but it can make you light-headed. ,,,,(This is not really part of the technique; it just makes me feel good to do it before I have to start thinking about all the stuff that had me down on the floor in the first place.)
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   Step 2: Rest your hands on your belly.

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   Step 3: Take a moment to get comfortable so that you can lie still.

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   Step 4: Imagine a feather is sitting right under your nose.

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   Step 5: Think about your diaphragm (the muscle under your lungs that moves down when they fill with air and moves up to push the air out).

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   Step 6: Inhale through your nose

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   Step 7: but do not disturb the feather that you are pretending is under your nose.

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   Step 8: Hold the breath for a few seconds

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   Step 9: but not long enough to cause discomfort.

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    Step 10: Imagine the feather is on your lips.

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    Step 11: Repeat this several times

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    Step 12: thinking only about what your body is doing.

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    Step 13: Rise to a sitting position; take a moment

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    Step 14: as you may be dizzy.

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    Step 15: Rise to one knee; take a moment.

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    Step 16: Stand slowly.

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    Step 17: Stretch.

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    Step 18: Smile.

Detailed Guide

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