失眠疗法（Insomnia therapy）.docVIP

失眠疗法（Insomnia therapy） The main cause of insomnia is due to mental stress, stress and anxiety, etc., through some measures to relax the insomnia, and insomnia will naturally improve or recover. The German doctor Shure Qian, by hypnosis enlightenment, put forward a view that the patient, through self suggestion can also achieve similar sleep state, thus the invention of relaxation training method. The method is detailed in the book sleep and insomnia. Transcription is hereby given: Patients should first choose a quiet place, find a very comfortable chair, sit, practice, you can also lie on the bed. Sit for 2 minutes, and try to relax your muscles. As if the whole body muscles are supported, the limbs are supported, resulting in a sense of stability. Then close your eyes and begin training in the following sets. The first is called heavy sense: from head to foot, or from foot to head. For example, from head to foot in order, first imagine her hair, with meditation seems to head really heavy, then turn to the neck and shoulder heavy hair weight, arm hair, heavy hand hair, followed by chest, abdomen, buttocks, thighs, legs, feet, toes until. As long as the practice of training, and slowly will really meditate where, where it feels heavy, such as filling lead, it seems that linkage is difficult to move. It takes 20~30 minutes to start meditating, and a few minutes to do it. Second: order and principle is warm and heavy sense of style, but at this time of meditation is fever, with the mind, where warm feel where you have done it again, it will feel fever, very comfortable. The third set, called cardiac adjustment, contemplates that the heart beats quietly, both smoothly and slowly. The fourth set is called respiratory adjustment: regulates the autonomic nerve function by regulating respiration, and achieves a balance between the sympathetic and parasympathetic nerves. It can be guided by breathing for different purposes. If inspiratory fast and expiratory slow, can make p