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Ch 19: The Power of Relaxation

Goal: Improve performance by effectively applying a relaxation technique

Objectives:
• Explain the benefits of knowing how to relax yourself
• Describe four relaxation techniques
• Select a technique that works well and practice it daily
• Demonstrate improvement in one’s ability to relax

Sample Lesson Plan 19 (PDF)
Project 19 Worksheet (PDF)

Bio-dots: heat sensitive stickers to practice/demonstrate relaxation techniques. They are cheap and can be boght in large quantities. You can also buy relaxation tapes, and other stress management stuff: www.wholeperson.com

Printable PDFs of the 4 relaxation scripts for personal or classroom use:
Progressive Muscle Relaxation PDF
Autogenic Training PDF
Breath Control PDF
Imagery PDF

Downloadable audio MP3 files of the 4 relaxation techniques for personal or classroom use:
Progressive Muscle Relaxation MP3
Autogenic Training MP3
Breath Control (no audio to follow, read instructions)
Imagery MP3

Instructions for recording your own digital audio of a relaxation script:
You will need:
*A printed copy of one of the relaxation scripts
*An audio recording program installed on your computer (see step 2 below)
*A microphone that connects to your computer's sound input

Procedure:
1. Download and print one of the relaxation scripts found in this section (see the link above)

2. You will need an audio program installed on your computer that allows you to record sound . If you do not have one, download and install Audacity, a free sound editing program.

3. Using your audio refording software and microphone, record yourself reading the script. Read it in a slow, quiet voice.

4. Export the audio file as an MP3 (takes up less space and can be put onto your ipod or MP3 player) or as a WAV (takes up more space but is best to burn onto a CD, if you want to use a standard CD player)

5. Import the new MP3 file to your palyer, or burn your WAV file to a CD