Fight off Tension with Deep Relaxation
By now you realize that relaxation is far more than just going on vacation or watching a good TV flick. While these activities can bring relaxation, true relaxation is much more: it slows down both the body and the mind.
Think of true relaxation as a type of ''Condensed Rest."
True relaxation has been proven to promote natural healing and it increases the rate of recuperations. Research also points to deep relaxation as a help with memory and learning.
Any time of the day or night, you can take “5” and try this simple "Mini-Relaxation Technique." You will minimize the amount of pressure or stress during any given day.
Take in three deep breaths.
• With each deep breath, imagine that you are inhaling feelings of calm and
Peace
• With each exhale, breathe out feelings of pressure and stress.
• Take time during your day to stop and focus on a pleasant thought or image
like a baby playing in the sand.) Do this many times a day.
• Allow your shoulders and jaw to completely relax.
• Do not focus on any stress.
• Close your eyes and feel any tension throughout your body.
• Picture this tension as water being held in a pitcher.
• Feel as the water begins to flow from the pitcher.
• You will begin to feel light and weightless.
• Stay in this for as long as you can.
Deep relaxation is the ability to instantly de-stress and to stay focused on the calm and serenity. This is a skill that can be developed and strengthened. It works best when practiced for about 20 minutes each day, although even a few minutes each day can help.
A Quieting Exercise for Mind and Body
Once you have learned to hold your relaxed state for a full fifteen to twenty minutes, you are ready to progress to an even higher level of relaxation.
Look for the following physiological/psychological signs of relaxation to know you are ready to reach a higher level:
• A feeling of heaviness in the muscles/you are unable to move.
• A sensation of warmth coming from your hands or feet flowing towards the central core of your body.
• A tingling vibration throughout your extremities.
• A sense of detachment or void in thoughts as they flow through your stream of consciousness.
Higher Level of Relaxation Exercise
• Take two, four-count, easy breaths, slowly.
• As you inhale your first breath say to yourself, “Leave my body out of this!”
• As you exhale your first breath, smile inwardly to yourself.
• As you inhale your second breath choose two muscles groups (jaw and shoulders) and relax them as you exhale your second breath.
Stress Reduction Techniques
In Support of Good Posture
Take in a few, good deep breaths as you sit up very tall. Put your feet flat on the floor. At the same time angle your thighs slightly toward the floor, arch in your lower back slightly, gently push your sternum (chest bone) back and then relax your shoulders.
Take in another good deep breath and hold your position for a minute or two. Don’t allow your posture to slouch at all during this time – hold your position upright and support your good posture.
As your good posture continues to align, you will relieve all muscle tension. Do this exercise twice daily and you will find yourself naturally supporting your good posture each day.
Have Some Fresh Air and Take a Brisk Walk
If you must be indoors most of your day, taking a break to breathe in pure air and to exercise your limbs will be an instant refresher. Doing this will give you back good concentration and you will feel more limber.
Spend only 20 to 30 minutes each day taking in fresh air and walking and you will improve both physically and mentally. If you have a dog, take them along with you. They need to be refreshed just as you do.
Take up a Relaxing Hobby
Spend an afternoon at your local craft store and select a new hobby. A good hobby that really interests you will breathe new life into your day. You will be more relaxed and enjoy having a new interest. Whether you choose painting, playing an instrument, knitting, or even kite flying, choose something that will encourage calm and serenity.
Try a Relaxing Form of Eastern Meditation such as Tai Chi
Take time to focus from within and you will cultivate a spirit of self control over the anxiety-ridden external world.
Take a good book to bed with you each night and spend 30 minutes relaxing before you turn out the light. This will be calming and as you close yours eyes each night remind yourself of your many blessings
Give Lots of Hugs and Kisses Daily
Even on your busiest days, stop and hug and kiss someone who is special to you. Your children, especially, need to know how much they mean to you. A show of affection will go a long way.Spend time each day with a beloved pet. Studies have shown that when we care for a pet we release anxiety and tension, naturally.
Spend quality time with your loved one. Remember those special times with your spouse before the children came along. Nurture moments with just the two of you and you will relax, naturally .Replace that Uncomfortable Office Chair with an Ab Ball
Next time you leave for your office, stop, first into a fitness store and buy an Ab Ball. This ball will allow your core muscles to have a great wake up call. Just sit on your Ab Ball and then bounce on the spot! You will feel instantly refreshed
Breathe in the Gift of Life
We can all go for weeks without a crumb of food, days at a time without water, but, we can only go for minutes without good, pure oxygen.
The average person breathes very shallowly and this makes it almost impossible to be relaxed. Sit yourself down, purposefully, and take in a slow deep breath in through your nose until you have properly filled up your lungs.Hold in the air in for a moment and then very slowly exhale through your lips. Breathe deeply in this way for 4 - 5 times, a few times a day.
You will feel instantly refreshed!
Listen to the Gift of Music
As much as possible, always set your mood with background mood music. Some like traditional blues, some like jazz. Try the newer nature sounds, so you can be working to background sounds of tin pans, flutes and ocean waves crashing on the beach. Whatever you choose, make sure it relaxes and does not energize you. There is a time to be energized and a time to relax. For relaxation, select the mood music over the rock and roll or the hip hop.
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