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Visualization does not essentially require that one should see a specific scene or an image on closing the eyes. Read the following exercise. then close your eyes and try doing it,

• Close your eyes and relax deeply. Think of some familiar room, such as your living room. Remember some of the familiar details of it, such as the color of the carpet or curtains, the way furniture is arranged, etc. Imagine yourself walking into the room and sitting or lying down on a comfortable chair. couch or bed. Now recall some pleasant experience you have had in the last few days especially one involving good physical sensations. Now imagine that you are in some idyllic country sitting perhaps relaxing on soft green grass beside a cool river or wandering through a beautiful. lush green forest. It could be an ideal place you have been to or you would like to go to. Think it the way you would like it to be and create any details that you would like in it. This process is called VISUALISITION. It can strengthen the receptive and active abilities of an individual.

• Relaxation can be achieved by actively controlling one`s breathing. Short and fast breathing in stress can further fan the Hames of stress. anxiety and even can cause a panic attack as over breathing prevents sufficient oxygen to reach brain causing a person to feel dizzy, light headed and confused. Slow deep breaths can reduce the flood of flight and fight responses to stress and help in dropping the blood pressure and in relaxing the tense muscles. Sit in a comfortable chair with legs and arms fully extended. take a deep breath through your nostrils. hold it for few seconds and then exhale through your mouth slowly. Repeat the same for 15 to 20 minutes. So a state of relaxation can be achieved in a few minutes by breathing slowly and deeply. This is a sure way of calming the nerves.

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