Focus and relaxation exercise

This exercise is calming and promotes normal sleeping patterns. It can be done every evening and provides a meaningful way to end the day, or during the day to enhance focusing ability and calmness. Parts of the exercise may be used to counteract anxiety. This exercise has an immediate effect on brainwave patterns and a long-term effect on focusing ability. People with AD/HD usually have very poor insight into the part of their behaviour that is problematic and frustrating for yourself and others. The Alpha brainwave activity generated by this exercise improves insight into your behaviour, so you can decide to change negative patterns of behaviour systematically.

Studying: Work for the duration of your attention span, do the exercise and then continue your studying.
In exams: You can do part of the exercise to control stress while the question papers are being handed out, or before doing an oral exam.

For parents: End a stressful day with your child by doing the exercise.

Read the exercise out loud to yourself step by step – or even better – tape-record it and then play it back.

1. Find a quiet spot where you will not be disturbed. Lie comfortably on your back. Close you eyes and relax.

2. Concentrate on your breathing. Become aware of the rhythmic rise and fall of your chest as the air moves in and out. The moment your concentration wavers, bring it quietly back to focus on your breathing. If your breathing becomes faster and shallower, simply focus your attention on your breathing until it becomes calmer again. When your breathing becomes peaceful and even, and your thoughts are not wandering, breathe in for four seconds, hold your breath for four counts and breathe out for four counts. Concentrate on releasing tension on each exhalation. Breathe out all negative feelings. Repeat three times.

3. Focus on your legs. Contract your thigh muscles and then relax them. The feet fall away from one another relaxed.

4. Raise your hips slightly and draw them away from your waist. It feels as if your spine is lengthening. Now relax the hips on the floor again.

5. Lengthen your arms slightly from your shoulders and place them down alongside your body with the palms facing upwards. Leave a small space between your arms and your body. Relax your arms and shoulders.

6. Adjust your body slightly so that you are lying as symmetrically as possible.

7. Relax the muscles around your mouth and eyes. Focus on your brain. Give the billions of brain cells permission to relax.

8. Feel a softness and calmness wash over your whole body.

9. Relax completely.

10. Focus on your centre. (the place inside your body, behind your belly-button, where you get an “empty” feeling when you become stressed).

Skriv et svar