Mental Training Techniques: The "Inner Escalator" and "Point Focus"
The "inner escalator" is one of many mental training techniques to boost your own relaxation
. This technique is easy to apply and therefore is suitable for daily use.
Take a comfortable seated or standing position and imagine in your mind`s eye how you move downwards on an escalator.
Leave all of your negative thoughts and feelings at the beginning of the escalator. The more you move downwards, the more your relaxation, calmness and self-assurance increases. At the end of the first escalator the next escalator starts right away, and you move as far downwards until you are totally relaxed.
The more you practise this relaxation technique, the quicker you will be able to relax. Try it when you come back home in the evening in a relaxed state you will sleep and recover much better!
A great exercise to train your concentration in your daily life is the "point-focus".
Paint a dot on a piece of paper and fix the paper on a wall on height of your eyes. Sit down on a chair in an upright position in about 2 meter distance to the wall. Fix the dot with your eyes and stay relaxed during the whole time.
Imagine a light beam which you send to the dot. Each thought or feeling which distracts your concentration from the dot, disperses in the light beam.
Execute this exercise in the beginning only as long as you are able to stay relaxed. With regular practice you should be able to sit and concentrate about 10 minutes.
Repeat this exercise one to a few times per day, until you are able to concentrate, location-independent, on a given point to get rid of needless thoughts and feelings. In this way, you become the master of your thoughts!
Mental Training Techniques: The "Inner Escalator" and "Point Focus"