Progressive Muskelentspannung ganzer Körper (Ich Form)
Ganzheitliche Entspannung und Gesundheit
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Progressive Muskelentspannung ganzer Körper (Ich Form)
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Narrated by:
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Torsten Abrolat
About this listen
Die Progressive Muskelentspannung, auch Progressive Muskelrelaxation genannt kurz PMR, ist eine Entspannungsmethode, in der durch den Wechsel von willentlicher und bewusster An- und Entspannung verschiedener Muskelgruppen ein tiefer Entspannungszustand des ganzen Körpers und des Geistes erreicht wird.
Die PMR ist ein hochwirksames Verfahren, das durch klinische Studien belegt wurde, anwendbar bei körperlicher und seelischer Unruhe und Erregung, bei Stress, Herzklopfen, Schwitzen, Zittern, Kopfschmerzen, arterieller Hypertonie (Bluthochdruck), Muskelverspannungen, Haltungsschäden, Rückenschmerzen, Magen-Darmstörungen und Schlafstörungen.
Auch bei Angststörungen wird PMR häufig begleitend in der Verhaltenstherapie eingesetzt.
Mit dieser progressiven Übung für den ganzen Körper in der Ich-Form (gesprochener Text in der Ich-Form für einen intensiven fokussierten Entspannungs-Effekt) kann man ganzheitlich Körper und Geist tief entspannen. Die Anspannungsphase der entsprechenden Muskelgruppen dauert hier ca. 10 Sekunden, die Entspannungsphase jeweils ca. 45 Sekunden. In diesem stetigen Rhythmus kommt man auch durch die sanfte 432Hz Entspannungsmusik nach und nach in eine wohltuenden Zustand innerer Ruhe.
Im Anschluss an die Übung erklingen 4 verschiedene Titel mit Entspannungsmusik für die eigene Ansprachen (ohne Text). Eine hohe Klangschale leitet die Anspannung ein, eine tieferer Klangschale die Entspannungsphase:
- Musik für Progressive Muskelentspannung: 10 Sekunden Anspannen, 30 Sek. Entspannen
- Musik für Progressive Muskelentspannung: 10 Sekunden Anspannen, 45 Sek. Entspannen
- Musik für Progressive Muskelentspannung: 10 Sekunden Anspannen, 60 Sek. Entspannen
- Entspannungsmusik (432Hz) Abschluss Progressive Muskelentspannung
Viel Erfolg und tiefe Entspannung wünscht Dir dein SyncSouls Team.
©2022 Syncsouls (P)2022 SyncsoulsRelated to this topic
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