-
Progressive Muskelentspannung nach Jacobson
- Narrated by: Sascha Kokot
- Length: 2 hrs and 33 mins
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Progressive Muskelentspannung nach Jacobson
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Publisher's summary
Progressive Muskelentspannung nach Jacobson
Die progressive Muskelrelaxation nach Jacobson ist eine einfach zu erlernende Entspannungstechnik, weil Sie nicht darauf abzielt den Geist zu kontrollieren sondern die Muskeln, was uns deutlich einfacher fällt. Dabei wandert man von den Armen und Händen über das Gesicht bis in die Zehen und spannt dabei einzelne Muskelgruppen für ca. 5 - 7 Sekunden kräftig und entspannt diese für 30 Sekunden wieder.
Das Ergebnis einer regelmäßigen Anwendung ist, dass man innerhalb von wenigen Minuten in eine tiefe Entspannung verfällt. Somit entsteht eine bessere Körperwahrnehmung und man wird resistenter gegen Stress und Verspannungen. Falls Du die Methode der Muskelentspannung erlernen möchtest ist eine gesprochene Anleitung sehr hilfreich. Das erwartet Dich in diesem 150-minütigem Hörbuch:
- Intro und eine kurze Erklärung zu PMR und was Dich in diesem Hörbuch erwartet,
- Vorbereitung und Übung zu Körperwahrnehmung,
- Basisübung mit 7 Muskelgruppen,
- Übung mit 4 Muskelgruppen, wenn es mal schnell gehen muss,
- PMR als Komplettübung mit 16 Muskelgruppen,
- Übung speziell für die anfällige Nackenmuskulatur,
- Entspanntes Einschlafen mit PMR.
In deiner Audible-Bibliothek findest du für dieses Hörerlebnis eine PDF-Datei mit zusätzlichem Material.
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