NOTES: This Blog Post addresses matters pertinent to both True Self-Help Books provided on Home site.  It is Important to Read Notes A), B), & C) below, regarding the Unavailability of the All Important “Intended Relaxation media” provided as a YouTube link in the “Rise and Shine Anxiety & Depression & Life Management Tools” Book per section 5.3.1 & Pertinent information … This provides Options in your decision to either obtain the “Intended Relaxation media” which is Highly Recommended if a Sufferer to avoid confusion, or to select an alternate Relaxation media but with considerations of Key Adjustments identified below… or tap into explanations of the Breathing and Muscle Tension Relaxation control to possibly fulfill doing it on one’s own considering the extent of definition provided.

A)  Need to say up front, it would be Foolish of me to not identify for Clarity on matters, & to Eliminate Confusion as a Sufferer, if not familiar with Relaxation media use, it is Highly Recommended to obtain Book’s intended Relaxation session.  Otherwise, what provided, might have sufficient detail necessary to accommodate developing one’s personalized approach from the get go.  You can find the Intended Relaxation media by doing a Search for the following or going to this link provided: “Attacking Anxiety & Depression: Bonus CD Relaxation“ on “StressCenter.com” … The (2) available options are specifically ID’d as “Bonus CD Relaxation”, being the CD version of course, and  “Bonus Relaxation-Digital Download (mp4)”.  It appears if you purchase the Digital Download (mp4), you will additionally get a cell phone app which includes additional tracks beyond the Relaxation track & an intro pointing to other tracks which ID’s different training (talk/listen only) which does not parallel the Book’s Instruction Set (i.e. does not align with all what LEARNED which took 16 yrs to develop/optimize),  & would only CONFUSE!… So Ignore those additional tracks & just stick with the Relaxation track only.  Sorry, but YouTube availability is outside my control, & I know, $25 (CD), or $22.50 (for MP4 digital format) is more expensive than the Priceless Education Book Is, in Paperback or E-Book forms. But It’s Importance cannot be understated!!!... The Process kicks off in 5.2 for Proper Conditioning Needs to listen to this media up to 3Xs a day from the get go, while Learning the Key Basics to allow developing One’s Personal approach which all will want to do.  So it is Real Important to start off on the Right foot and avoid any Confusion here! An alternate I thought recommending is found on YouTubeLink: (youtube.com/watch?v=I-myJWxybxg), as generated by same Lady (Lucinda),who formulated the Intended Media (15 minute session).  Unfortunately it is somewhat lacking & 7 minutes longer.  Specifically, it lacks some Key Details including Proper Breathing & Muscle Tension/Relaxation techniques, and Desired/Empowering Self-Talk/Self-Thought in process during the routine which parallels what Learn in the Book… Although, FYI, in 5.3.1 in Book, I do include words below “Action/Training item 3), under “Controlling Breathing section” and on, which IDs these Important Breathing &Muscle Tension/Relaxation Details & Self-Talk/Self-Thought Recommendations, with one exception:  What’s missing in that paragraph/section is the Suggested Self-Talk/Thoughts when inhale during the relaxed breathing routine… to think/say,”I’m Safe, I’m Comfortable”.  I provided a Blog post which Clarifies/Corrects this 5.3.1 Book text (i.e. This one you’re Currently reading :)). Aside from this, the sound quality could be better per this alternate Relaxation media.  Anyway, needless to say, it is your prerogative which way to go, and if you use alternative media, I Highly Recommend/Suggest to acknowledge Intended Relaxation media/session Details addressed within this Blog post. 

B) If you have never cycled thru Relaxation/Meditation Media or Routine Please note/Read this paragraph written in section 5.3.1 of the Book:

“In Lucinda’s Attacking Anxiety and Depression program, she explains certain things about the relaxation sessions, and how it helps you.  “You may have to get used to instructive relaxation.  Give yourself time to get comfortable with it.  By practicing you relaxation exercise in thoughtful, meditative repetition, you will condition your mind and body to respond appropriately to your inner voice.”  It may take some time to get used to using and being comfortable incorporating these relaxation tools and techniques but that is “perfectly normal”.  So stick with them because it is extremely important in your strides to get better.  It “will help you to become comfortable with relaxing, both mentally and physically.  Many of us with anxiety either forgot or never learned how to truly step in to the present moment and relax.  The relaxation media was designed to help and create and learn to access that peaceful, loving environment within yourself.””

C) (Only Optional but FYI why Book 5.3.1 correction here?)… Below are Clarifications & Corrections of what provided in the Book “Rise and Shine Anxiety & Depression & Life Management Tools”, addressing Key Details per the Intended Breathing & Muscle Tension/Relaxation media identified in section 5.3.1 of this Book, under Actions/Training, item 3).   Please understand, the intent of those words were to provide Individuals working the Process (Conditioning themselves),  guidance considerations as they  develop their own Breathing and Muscle Tension/Relaxation routine along with personalized Positivity Self-Talk/Thoughts,  to make it most fitting to the Individual.  This is something we all desire to do, using the Highly Recommended Intended Relaxation media from the get go to start off with, setting the precedence to kick off the Positivity Process on the Right foot with Key/Important Details… Why the Corrections?...  Regarding this particular text which was considered optional only really, when the Intended media was available as a YouTube link, I never did a thorough job going over what’s said… Ooopppsss, SORRY!…     Anyway,  for whatever worth, the Corrected text below supports what are considered the Necessary Details for adjustments if one decides not to purchase the Highly Recommended/Suggested Intended Relaxation media, and selects an alternate Relaxation media instead as a starting point in the process to Condition themselves & Improve, which most likely, does not include Important Details paralleling the Book’s Positivity Process & Education.  Purchase of the Intended Relaxation media is again Highly Recommended if Struggle/Suffer, to eliminate any/all Confusion during the Conditioning part of the Process, which is the 1st Step one does per the Positivity Process.

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Controlling Breathing & Breathing Initial Exercise :

• First of all make sure you learn how to Breath Properly and Most Effectively; here is what I Learned which is considered Optimum:  Inhale through the nose for a count of 2 (1001, 1002 slowly)… then Exhale through the mouth for a count of 4 (1001, 1002, 1003, 1004 slowly).  When Inhaling, make sure your chest does not move, but the Breathing is only coming from the abdomen, which is the area just below the rib cage… To Verify this, place your hand on you chest making sure your chest does not move when Inhaling… Then place your hand on your stomach area and verify the stomach area raises/inflates when Inhaling.  This may take a little practice to get you breathing properly. Just remember to practice so that you can naturally control and slow down your breathing.
  • Note that if out and about  if feeling a bit antsy/anxious do the above noted Controlled breathing about  3 to 4 times successively, for about a minute…  Keep in mind the process of counting can be very  therapeutic, since it often can help remove our thoughts from our negative thinking ways at the time which gets us stressed.  Otherwise, or during subsequent Breathing exercises, when Inhale, say/think, I am Safe… I am Comfortable… (vs. thinking, 1001…1002).  Subsequently, when Exhaling and thereafter , think/say  Positive things to yourself while continuing to breath properly naturally (ya learn to do that…).  Slow down your actions in the way you walk & talk in process... Below you will see  suggested Positive Self-Talk/Thoughts as addressed in section 5.3.1 indicative of  how to Properly work a Complete Breathing & Muscle Tension/Relaxation Session on your own…

Breathing & Muscle Tension/Relaxation Session:

Per the Suggested Complete Breathing & Muscle Tension/Relaxation Session, which parallels the Intended Relaxation media identified in the Book, doing it while listening to the media or doing it yourself on your own, go to an area which  is quiet… Get comfortable and lay on your back with legs slightly elevated … Doing this when waking up in the morning,  is most desirable in my opinion, & is when I do my morning Calibration Session, to kick off the day on the Right Foot…. FYI… By Process/Book Standards, as written, if you are one who Suffers, it is Highly Suggested  to work your Relaxation Sessions up to (3) times a day initially during the Process to Improve…

• Initiate the process doing the above noted (per item 1.) Breathing exercise 3 to 4 times… FYI: Initially when learn this, during the 3 to 4 times Breathing you do, counting in the process is suggested if a rookie to it all… Thereafter though, this can be by-passed when already familiar with it all, and the Controlled Breathing is a natural way & response which it becomes… Then, in place of the counting, that is when to include Positivity Self-Talk/Thoughts in process as addressed by the next bullet.

• Anyway, during the last of that 3 or 4 times thru above noted Breathing Exercise, and during subsequent and continued relaxed breathing,  when Inhale, say/think to yourself, “I am Safe… I am Comfortable”… & then when Exhale, start Saying/Thinking to yourself maybe some or all of the following suggested Positivity statements which parallels the Intended Relaxation media, & the Book’s Positivity Process education… Besides, this  addresses others I personally say to myself.  And of course, apply your own if you wish as you become more familiar with the routine…: …. “I am calm, I am in control of my emotions… slow down and smile… no hurry, no rush, and no emergency in my thoughts and actions (… slow down in the way I walk & talk)… Hey (your name) I am peaceful, I am relaxed, I am serene, I am under reactive & I under-react to everything… I am less affected, more effective…  I am my safe haven safe place; I live and speak from my heart…  I love myself unconditionally, I love Life… I  feel good about myself and about the world around…  I radiate Positive energy and good feelings… I love myself unconditionally, I respect myself, I believe in myself, I have confidence in myself…  I forgive myself… I am humble, appropriate in the eyes of God (and Jesus if Christian)… I manage myself through love, respect, belief, confidence in myself, forgiveness, and humility…  I’m worthy of love, respect, belief, confidence in myself, and forgiveness.” 
  • FYI:  Some of these words provided are included in Ref. Book’s sections 5.2 & 5.3.2, under “Actions” which involves the Conditioning process… We can gyrate thru whatever Self-Talk/Self-Thoughts we desire during our Relaxation/Calibration sessions… I personally intermix Prayer, along with the included Relaxation Sessions, and often combine Positivity Statements with Prayer Statements which is addressed in section 4.4 of the Ref. Book, or in section 1.2.1 of the recently published “Rise and Shine Parent’s Self-Help Guide for the Youngins”… Very Powerful/Impactful statements we can say to Selves!  Specifically, what I do during my Personalized Breathing/Muscle Tension/Relaxation approach, which I Merge into my Now Personalized Typical Morning Meditation/Calibration routine is identified in Blog post: https://riseandshineanxietydepression.net/2021/02/12

• Then work the Muscle tension and relaxation exercise as follows:  After the breathing process along with your desired Self-Talk, continue to breathe slowly and methodically… By tensing up and then relaxing the different segments of your body as identified below,  this will relax your muscles throughout your body.   While working each body segment as noted,  do controlled breathing along the way and when Inhale just before doing each or some of these body parts routines (whatever is most comfortable…),  say/think... “I am Safe… I am Comfortable…”, and of course thereafter Exhale thru the mouth always as addressed above, while tensing up those body parts from toes  to Head for the count of 2 & continue breathing as desired what brings comfort…

— Start with Toes/Feet/ankles:  Curl your toes down stressing your feet (arches)  for about a count of 2 (1001, 1002)…  then Pull toes up toward your head with legs straight, tensing your feet and ankles for about a count of 2 (1001, 1002)… then release the tension and then think/say “Release of tension in my ankles and feet“, followed by  “I have a Positive warm and soothing energy flowing through my toes, feet and ankles“ while flexing and moving your toes, feet and ankles.

— Move up to your Lower legs: Tense up lower legs up through your knees for about a count of 2 (1001, 1002)… then think/say “Pressure tension up through my knees”…  then release the tension and then think/say “Relax –release of pressure in my lower legs and up through my knees” .

— Move up to your Upper legs:  Tense up your Upper legs up through to your buttocks and to lower back for about a count of 2 (1001, 1002) …  then think/say “Pressure tension up thru to my lower spine” … then release the tension and think/say “Relax– release of pressure in my upper legs, up thru to my lower spine”.

— Move up to your upper torso:   Tense up your body from your buttocks, through lower spine,  through stomach and abdomen, up your spine to your upper torso/upper back for about a count of 2 (1001, 1002), with your arms positioned against you chest, & R and L hands held together with fingers intertwined, then say/think “Pressure tension up thru my lower spine to my upper back”… then release the tension and think/say “Relax –release of tension up thru my upper back“.

— Move to your hands:  Tense up your hands extending and spreading your fingers for that count of 2 (ditto above), then Tense your hands making fists for a count of 2 (1001, 1002), and then say/think “Pressure tension in my fingers and hands“… then release the tension in your hands saying/thinking: “Relax — I have a Positive warm and soothing energy flowing through my wrists, fingers and hands” while flexing your finger, hands, and wrists. (FYI … Personally I say at this time… I so Believe and Trust in you God/Jesus (as a Christian), from the bottom of my heart, through every fiber in my whole being, foremost and wholeheartedly… Totally aligning myself with Your Priciples, God & Jesus :)…then I proceed :)

— Move up to your arms:  With your arms straight alongside you, tense up your  arms for that count of 2 (1001, 1002), saying/thinking, “Pressure tension up through my arms“… then release the tension in your arms saying/thinking, “Relax –release of pressure in my arms” while shaking your arms loosely. 

— Move up to your upper back/shoulder:  Bring arms up against your chest with hands clenched and arms bent up and positioned touching /close to your shoulders, and tense up your upper back and arms, hands, shoulders pulling your shoulders back for that count of 2 (1001, 1002), and then say/think, “Pressure tension up through my shoulders“… then release the tension and then say/think: “Relax –release of pressure in my upper back, my upper arms and up through my shoulders“. 

— Move up to the neck area: NOTE: This is a 4 step neck motion tension/relaxation exercise vs. what is provided in the Intended Relaxation media… Avoid rotating your head/neck clockwise or counterclockwise thru a full circle which may be interpreted from what said in the media… from what I have learned, this is not good for your neck)… Besides, I feel this is a much more effective approach than what addressed in the media for the neck area!  

— Pull your head back from neutral position and tense up neck for a count of 2 (1001, 1002), then saying/thinking, “Pressure and tension in my neck”… then release the pressure and then say/think, “Relax –release of pressure through my neck and shoulders” . 

—Pull your head forward and tense up neck for that count of 2 (1001, 1002),  then say/think, “Pressure tension in my neck”… then release the pressure and then say/think “Relax –release of pressure through my neck” .

Neutralize head/neck… then:

— Move head toward one shoulder while pulling shoulder up toward head, and tense up for that count of 2 (1001, 1002), then say/think, “Pressure tension in my neck and shoulder”… then release the pressure and then say/think, “Relax –release of pressure in my neck and shoulder”.

— Move head toward other shoulder while pulling shoulder up toward head, and tense up for that count of 2 (1001, 1002),  then say/think, “Pressure tension in my neck and shoulder”… then release the pressure and then say/think, “Relax –release of pressure in my neck and shoulder”

— Move up to the jaw area:  With mouth slightly opened/agate tense up and hold maintaining pressure in your upper and lower jaw clenching your face for that count of 2 (1001, 1002), then say/think “Pressure tension in my face/jaw up to the top of my head”… then release pressure saying/thinking “Relax, I have a Positive warm soothing energy flowing through my whole body, through my neck, and into my jaw”. … When you do this jaw area tension/relaxation properly, don’t worry about looking good in the process… & you won’t if you do it Right :)!

I follow this up with additional Positive Self Talk/Self Thoughts: “Clear my mind of all thoughts… Let my thoughts drift in and out… My body is immersed in a Positive Warm, Soothing, Soft and Glowing Light… I imagine reaching up and turning on that Glowing Light… & then reaching up Imagining that Light warming my hands … & say, Sunshine, Breezes, Beauty Everywhere & (what I also say… The God of Light :)…)  

As far as a mental journey indicative of what is included in the Intended media, which follows the Breathing & Muscle Tension/Relaxation exercise, incorporate a Mindful mental journey of your own, as/if desired,  motoring or flying  thru on your own as I often do :)…  Use what Lucinda has in her media as a basis for your own personalized journey if you ever heat it.  As I say in the Book…  “I at times, mentally hand glide and stop at various places at my favorite Vacation Spot/Lake, and occasionally throw in another Niagara Falls as part of the Lake and my journey :)”…. No Details of my Journey here but I previously provided the whole section 4.2 “Mindfulness” (& 4.3…) in the Book, per Blog Post https://riseandshineanxietydepression.net/2019/03/02… This will give you an Idea of what my Mindful Journey is all about :).

Then Finalizing the Relaxation Session, I provide additional Self-Talk/Thoughts… I Appreciate Life, I Love Life, I am So Glad to be Alive… Picture myself Living in the Present Moment, make the Most of my Moments, & Enjoy the Special Moments with Child-Like Exuberance and Enthusiasm, Through You God & Jesus, because of You God & Jesus, & Have FAITH!… , Thinking Positive thoughts Always, doing things I Like to do, & doing the Best I can :)… I’m Full Of Life, I Love Life, I am So Glad to be Alive….  I Feel Fulfilled & Content with Peace of Mind & a Calm Body…… LIFE IS GOOD :)!

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Now you can make your decision, which way to Go… To Work from this which may be Doeable, or get the Intended Relaxation Media as a Starting Point in Process to Eliminate All Confusion…

Take Care All & God Bless!

Author Ron