How to Coach Yourself and Others Better Coaching Through Visualisation | Page 65

1.3 Relaxation techniques
You need to learn how to relax because relaxation is the first step of
many process in mental imagery and visioning. We shall give you
here our personal method that we experience everyday. Its main
advantage is to be easy to use with fast results.
Your image resource is the first thing that you need when you are
going to relax. Then you have to choose a quiet place for example
your bedroom. Make sure there is no noise to interrupt your
relaxation. Remain in half-darkness. Lie down if you are in your
bedroom or sit in a position that makes it easy to relax if you are in
an office.
When you are in this situation begin to relax:
FIRST SEQUENCE
Close your eyes. Breathe as slowly and as regularly as possible. Say
the formula: I am perfectly calm
Imagine your image resource as we have defined it before: For
example, a river that flows in the countryside. Mentally develop this
image: Look at this image from all sides and try to relive your
feelings. It must occupy your whole mind so as not to leave any
room for other sensations or ideas.
SECOND SEQUENCE.
Say the following phrases with your inner voice: My left arm is
heavy, my two arms are heavy, my legs are heavy, my entire body is
heavy.
You should have a vision of your body sinking, disappearing. The
aim of this exercise is to make all bodily sensations fade away as
much as possible.

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