8:28 PM
danniellson
The stress of modern life can make real relaxation an elusive dream.Yet there is no reason life has to be filled with anxiety and stress.If you take some time to learn the art of relaxation, you can easily rediscover the enjoyment in life.For example, you could spend a whole hour in a health spa; but, if you spend the whole time worrying about what will happen tomorrow, how can you relax?The secret of relaxation is a controlled state of mind.
Relaxation technique 1
If you find it difficult breathing from your abdomen while sitting up, try lying on the floor.All you really need is a few minutes and a place to stretch out.The hand on your stomach should move in as you exhale, but your other hand should move very little.When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen.Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique.
The hand on your chest should move very little.Practicing deep breathing meditation The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs.Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music.Put one hand on your chest and the other on your stomach.Breathe in through your nose.The more oxygen you get, the less tense, short of breath, and anxious you feel.Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles.The hand on your stomach should rise.Sit comfortably with your back straight.Try to inhale enough so that your lower abdomen rises and falls.It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check.Continue to breathe in through your nose and out through your mouth.Count slowly as you exhale.
Relaxation technique 2
And as your body relaxes, so will your mind.Slowly tense the muscles in your right foot, squeezing as tightly as you can.Take a moment to focus on the way it feels.Stay in this relaxed state for a moment, breathing deeply and slowly.Take a few minutes to relax, breathing in and out in slow, deep breaths.For a sequence of muscle groups to follow, see the box below.
Move slowly up through your body, contracting and relaxing the muscle groups as you go.Loosen your clothing, take off your shoes, and get comfortable.Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.It may take some practice at first, but try not to tense muscles other than those intended.When you’re relaxed and ready to start, shift your attention to your right foot.You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.Hold for a count of Relax your right foot.Follow the same sequence of muscle tension and release.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body.When you’re ready, shift your attention to your left foot.This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress.Practicing progressive muscle relaxation Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.
An observant, noncritical attitude.Mindfulness can be applied to activities such as walking, exercising, eating, or meditation.Other forms of mindfulness meditation encourage you to follow and then release internal thoughts or sensations.A comfortable position.Mindfulness is the ability to remain aware of how you’re feeling right now, your “moment-to-moment” experience—both internal and external.
Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.But by staying calm and focused in the present moment, you can bring your nervous system back into balance.Instead, gently turn your attention back to your point of focus.Practicing mindfulness meditation Key points in mindfulness mediation are: A quiet environment.Thinking about the past—blaming and judging yourself—or worrying about the future can often lead to a degree of stress that is overwhelming.This point can be internal – a feeling or imaginary scene – or something external - a flame or meaningful word or phrase that you repeat it throughout your session.You can also try a cross-legged or lotus position.A point of focus.If thoughts intrude during your relaxation session, don’t fight them.
Sit up with your spine straight, either in a chair or on the floor.You may meditate with eyes open or closed.Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.Don’t worry about distracting thoughts that go through your mind or about how well you’re doing.Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle.Meditations that cultivate mindfulness have long been used to reduce overwhelming stress.Get comfortable, but avoid lying down as this may lead to you falling asleep.
Again, these are normal responses.You can do this visualization exercise on your own in silence, while listening to soothing music, or with a therapist (or an audio recording of a therapist) guiding you through the imagery.Enjoy the feeling of deep relaxation that envelopes you as you slowly explore your restful place.Picture it as vividly as you can—everything you can see, hear, smell, and feel.Spend some time exploring each of your senses.If you are thinking about a dock on a quiet lake, for example: Walk slowly around the dock and notice the colors and textures around you.Hear the birds singing.See the sun setting over the water.
Let your own images come up and work for you.Close your eyes and let your worries drift away.When visualizing, choose imagery that appeals to you; don’t select images because someone else suggests them, or because you think they should be appealing.Taste the fresh, clean air.When you are ready, gently open your eyes and come back to the present.Imagine your restful place.To help you employ your sense of hearing you can use a sound machine or download sounds that match your chosen setting—the sound of ocean waves if you’ve chosen a beach, for example.You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn.Don't worry if you sometimes zone out or lose track of where you are during a guided imagery session.Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses.Practicing visualization Find a quiet, relaxed place.Feel the cool water on your bare feet.Beginners sometimes fall asleep during a visualization meditation, so you might try sitting up or standing.Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound.
Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen.This is normal.When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety.Smell the pine trees.
More Relaxation Techniques
Relaxation technique 1
If you find it difficult breathing from your abdomen while sitting up, try lying on the floor.All you really need is a few minutes and a place to stretch out.The hand on your stomach should move in as you exhale, but your other hand should move very little.When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen.Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique.
The hand on your chest should move very little.Practicing deep breathing meditation The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs.Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music.Put one hand on your chest and the other on your stomach.Breathe in through your nose.The more oxygen you get, the less tense, short of breath, and anxious you feel.Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles.The hand on your stomach should rise.Sit comfortably with your back straight.Try to inhale enough so that your lower abdomen rises and falls.It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check.Continue to breathe in through your nose and out through your mouth.Count slowly as you exhale.
Relaxation technique 2
And as your body relaxes, so will your mind.Slowly tense the muscles in your right foot, squeezing as tightly as you can.Take a moment to focus on the way it feels.Stay in this relaxed state for a moment, breathing deeply and slowly.Take a few minutes to relax, breathing in and out in slow, deep breaths.For a sequence of muscle groups to follow, see the box below.
Move slowly up through your body, contracting and relaxing the muscle groups as you go.Loosen your clothing, take off your shoes, and get comfortable.Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.It may take some practice at first, but try not to tense muscles other than those intended.When you’re relaxed and ready to start, shift your attention to your right foot.You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.Hold for a count of Relax your right foot.Follow the same sequence of muscle tension and release.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body.When you’re ready, shift your attention to your left foot.This awareness helps you spot and counteract the first signs of the muscular tension that accompanies stress.Practicing progressive muscle relaxation Before practicing Progressive Muscle Relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.
Relaxation technique 3
Then open your eyes slowly.When you reach the very top of your head, let your breath reach out beyond your body and imagine yourself hovering above yourself.Tune in to any sensations you feel in that part of your body and imagine each breath flowing from the sole of your foot.Move your focus to the sole of your right foot.Repeat for your left arm.Turn your focus to the toes of your right foot.Then move through the neck and throat, and finally all the regions of your face, the back of the head, and the top of the head.Take a moment to stretch, if necessary.Imagine each deep breath flowing to your toes.From there, move up the torso, through the lower back and abdomen, the upper back and chest, and the shoulders.Pay close attention to any area of the body that causes you pain or discomfort.Notice any sensations you feel while continuing to also focus on your breathing.Remain focused on this area for one to two minutes.After one or two minutes, move your focus to your right ankle and repeat.Pay close attention to your jaw, chin, lips, tongue, nose, cheeks, eyes, forehead, temples and scalp.A body scan is similar to progressive muscle relaxation except, instead of tensing and relaxing muscles, you simply focus on the sensations in each part of your body.Move to your calf, knee, thigh, hip, and then repeat the sequence for your left leg.Move your focus to the fingers on your right hand and then move up to the wrist, forearm, elbow, upper arm, and shoulder.Practicing body scan meditation Lie on your back, legs uncrossed, arms relaxed at your sides, eyes open or closed.Focus on your breathing , allowing your stomach to rise as you inhale and fall as you exhale.Breathe deeply for about two minutes, until you start to feel comfortable and relaxed.After completing the body scan, relax for a while in silence and stillness, noting how your body feels
Relaxation technique 4
Choose a secluded place in your home, office, garden, place of worship, or in the great outdoors where you can relax without distractions or interruptions.But by staying calm and focused in the present moment, you can bring your nervous system back into balance.Instead, gently turn your attention back to your point of focus.Practicing mindfulness meditation Key points in mindfulness mediation are: A quiet environment.Thinking about the past—blaming and judging yourself—or worrying about the future can often lead to a degree of stress that is overwhelming.This point can be internal – a feeling or imaginary scene – or something external - a flame or meaningful word or phrase that you repeat it throughout your session.You can also try a cross-legged or lotus position.A point of focus.If thoughts intrude during your relaxation session, don’t fight them.
Sit up with your spine straight, either in a chair or on the floor.You may meditate with eyes open or closed.Also choose to focus on an object in your surroundings to enhance your concentration, or alternately, you can close your eyes.Don’t worry about distracting thoughts that go through your mind or about how well you’re doing.Some of these meditations bring you into the present by focusing your attention on a single repetitive action, such as your breathing, a few repeated words, or flickering light from a candle.Meditations that cultivate mindfulness have long been used to reduce overwhelming stress.Get comfortable, but avoid lying down as this may lead to you falling asleep.
Relaxation technique 5
Let your own images come up and work for you.Close your eyes and let your worries drift away.When visualizing, choose imagery that appeals to you; don’t select images because someone else suggests them, or because you think they should be appealing.Taste the fresh, clean air.When you are ready, gently open your eyes and come back to the present.Imagine your restful place.To help you employ your sense of hearing you can use a sound machine or download sounds that match your chosen setting—the sound of ocean waves if you’ve chosen a beach, for example.You may also experience feelings of stiffness or heaviness in your limbs, minor, involuntary muscle-movements, or even cough or yawn.Don't worry if you sometimes zone out or lose track of where you are during a guided imagery session.Visualization works best if you incorporate as many sensory details as possible, using at least three of your senses.Practicing visualization Find a quiet, relaxed place.Feel the cool water on your bare feet.Beginners sometimes fall asleep during a visualization meditation, so you might try sitting up or standing.Visualization, or guided imagery, is a variation on traditional meditation that requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound.
Choose whatever setting is most calming to you, whether it’s a tropical beach, a favorite childhood spot, or a quiet wooded glen.This is normal.When used as a relaxation technique, visualization involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety.Smell the pine trees.
More Relaxation Techniques
Stress is more than just unpleasant. It's dangerous. Try these relaxation techniques today, and use them whenever you feel that tension coming on.
1. Leave the room. This really helps if the things stressing you out are in the room or related to it. Just get out for a little while.
2. Take five deep breaths through your nose. Close your eyes and pay attention only to your breathing while doing this. This is like a mini-meditation.
3. Take a hot shower. The hot water relaxes your muscles, and the break from more stressful activities helps too.
4. Drink chamomile tea. It seems to have a calming effect on the nerves.
5. Stop and watch your mind. Often if you can spot the stressors lurking just below the surface (hunger, worry, a phone call you need to make), you can resolve them and feel more relaxed.
6. Laugh. You know from experience that this helps you relax, right? Find the guy that knows all the best jokes, or just find something funny in front of you.
7. Listen to relaxing music. Keep your favorite relaxation CD at the office, or wherever you'll need it most.
8. Take a walk. This is one of the best relaxation techniques if you have at least ten minutes to spare. Find a pretty place to walk while you're at it.
9. Get a hug. As long as it's from somebody you don't mind hugging you, this really can be relaxing.
10. Break your routine. Talk to that guy sleeping on the bench, or eat lunch on the roof. Anything that breaks you out of your habitual patterns can relieve stress.
Why Easy Relaxation Techniques?
You can change yourself over time, so you're naturally more relaxed. But if the thought of the work involved just stresses you more, you might have to take it slow. In the meantime, the relaxation techniques above really aren't difficult, so why not try one or two today?
1. Leave the room. This really helps if the things stressing you out are in the room or related to it. Just get out for a little while.
2. Take five deep breaths through your nose. Close your eyes and pay attention only to your breathing while doing this. This is like a mini-meditation.
3. Take a hot shower. The hot water relaxes your muscles, and the break from more stressful activities helps too.
4. Drink chamomile tea. It seems to have a calming effect on the nerves.
5. Stop and watch your mind. Often if you can spot the stressors lurking just below the surface (hunger, worry, a phone call you need to make), you can resolve them and feel more relaxed.
6. Laugh. You know from experience that this helps you relax, right? Find the guy that knows all the best jokes, or just find something funny in front of you.
7. Listen to relaxing music. Keep your favorite relaxation CD at the office, or wherever you'll need it most.
8. Take a walk. This is one of the best relaxation techniques if you have at least ten minutes to spare. Find a pretty place to walk while you're at it.
9. Get a hug. As long as it's from somebody you don't mind hugging you, this really can be relaxing.
10. Break your routine. Talk to that guy sleeping on the bench, or eat lunch on the roof. Anything that breaks you out of your habitual patterns can relieve stress.
Why Easy Relaxation Techniques?
You can change yourself over time, so you're naturally more relaxed. But if the thought of the work involved just stresses you more, you might have to take it slow. In the meantime, the relaxation techniques above really aren't difficult, so why not try one or two today?