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Take rest; a field that has rested gives a bountiful crop. ~Ovid Experiencing deep relaxation from time to time is essential for you to be able to function at your peak performance. Imagine a toy car run by a rechargeable battery. Every night the battery is recharged, but not quite enough. The car runs slower and less efficiently over time. In the same way, you recharge your energy every time to go to sleep. But sleep doesn’t always fully recharge you. Deep relaxation offers you a boost in energy by recharging you. Without charging, you can’t expect to function well. If you see relaxation in this way, hopefully you won’t feel so guilty – you’re just boosting your energy levels. Remember Mindful Body Scan MeditationI have taught this technique to clients for many years and most people do find it deeply restful after having practised it a few times. The meditation usually takes from 30-45 minutes and is done lying down on your back, on a bed, mat or soft carpet. If you’re a beginner, you may prefer to be guided in this exercise using an audio track. Try This Remember A nice, hot bathThis is a deeply relaxing experience for many. If you’ve never tried it before, have a go. Try
This Remember Stretching for relaxationWhen you’re stressed, your muscles usually tense up. Stretching your muscles is a great way to relax. If you notice the physical sensations in your body as you stretch, being aware of your movements, your mind is taken off its worries and anxieties. If you don’t like the idea of doing ‘yoga’ just think of yourself as naturally stretching, like a cat! You could start your day with some relaxing stretches. A great way to set yourself for the day. Alternatively, you may enjoy stretching after a long day at work. The more you focus on the sensations of your body and your breathing as you stretch, the more you’ll enjoy it. Combine with some relaxing music if that helps you to be in the moment. Tips
Deep self-hypnosisSelf-hypnosis can lead to deep states of relaxation. Let go of any mystical or magical ideas of hypnosis, and think of it as a useful tool to achieve deep relaxation. To achieve a deep sense of relaxation in self-hypnosis, follow these tips:
Yoga NidraYoga Nidra is a yoga exercise that helps to create total, deep relaxation. It is said to bring supreme stillness of mind and profound insight. Regular, persistent practice will help you to enjoy the relaxing benefits of Yoga Nidra. Yoga Nidra means yogic sleep. The idea is to enter a state similar to deep sleep whilst actually remaining awake. The technique has been used for thousands of years. According to yoga, the three main states of consciousness are waking, dreaming and deep sleep. Yoga Nidra offers a way to enjoy conscious deep sleep. Try This
Relaxation Response MeditationThis is a meditation exercise that’s really simple to do, and thoroughly well proven to create a state of deep relaxation very rapidly, without any esoteric or need for any belief or guru. The basis of the technique can be found in almost every religious tradition. This technique is secular and so can be practised by anyone. The meditation simply involves repeating a word or phrase to yourself and focusing your attention on it, without straining or trying too hard. It’s one of the most well-proven mind body relaxation techniques in the world, a bit like mindfulness meditation. Try This
Benefits of the relaxation response meditation include:
Tip Tai ChiTai chi is essentially meditation in movement. The philosophy of tai chi is based on the idea that relaxation requires a balance of energy, or Qi, to flow around the body. Tai chi emphasises awareness of the sensations of your breathing, together with the sensations of movement of your body. You are taught to maintain a healthy physical posture, helping you to release tension from your body. Through moving your arms and legs in a smooth, controlled way, you help to improve your flexibility and send nutrients into your joints. You also gradually strengthen your muscles, ligaments and tension. Find a local tai chi or qi gong teacher, and have a go! Remember MassageHuman touch has an automatic effect of relaxing the body. Massage helps to tease out the tension in your muscles and offers you some ‘me time’. Swedish or Shiatsu are the most popular for relaxation. Self-massage is an alternative and free option, which many people, forget about. You can do it anywhere.
Remember Guided ImageryYou use your imagination all the time. Tap into this inner power through the use of guided imagery. Try This 1. Find a relaxing, quiet place and turn off any potential distraction. This is time for you. If you want, play some relaxing music in the background, or perhaps a nature sounds CD. Or just lie down outside if you can, and listen to the real sounds of nature. Here’s an example I like:
4. Enjoy your feeling of relaxation in your imagined place. Let the feeling of deep rest sink into your muscles and bones. Let go into relaxation. You only need to relax as much as you feel comfortable doing so. Don’t be concerned if you find yourself zoning out. Sometimes you may find your body moving in a strange way or feel a little dazed afterwards. Having these kind of experiences is normal. If you keep falling asleep in this exercise, try sitting more upright or even standing up. Alternatively try it during a time of day where you’re more awake. Tip Amazing Fact Progressive Muscular RelaxationThis is a popular method of relaxation, especially for those who find it difficult to feel sensations in the body and like a slightly more physically active way of relax. Try This
Sample sequence you could follow: Right foot, left foot, right calf, left calf, right thigh, left thigh, buttocks, stomach, chest, back, right arm and hand, left arm and hand, shoulders, neck, face. SummaryYou may think activities like driving, walking and speaking are all processes that take time and effort to learn, but not relaxation. Perhaps you think relaxation is something you can do instantly or you can’t. This is simply not true. Relaxation is a skill. As you practice, you get better at achieving a relaxed state. Eventually, you can relax almost instantly, at will, just like you can scratch your head or make a cup of tea. And your ability to relax deeply is enhanced too. What are 5 relaxation techniques?Other relaxation techniques may include:. Deep breathing.. Massage.. Meditation.. Tai chi.. Biofeedback.. Music and art therapy.. Aromatherapy.. Which part of the body is moved first to come out of the deep relaxation technique?Feel the heel touch the floor. Bring the ankle to relax moving the foot outwards. Relax the heel and don't move them, but take the mind away from the ankle and the heel. Make sure before you take your mind away, the muscles are feeling relaxed completely at the parts where you connect.
What are the three most commonly used relaxation techniques?There are 3 major types of relaxation techniques:. Autogenic training. This technique uses both visual imagery and body awareness to move a person into a deep state of relaxation. ... . Breathing. ... . Progressive muscle relaxation. ... . Meditation. ... . Guided imagery.. What are the 10 relaxation techniques?10 Relaxation Techniques to Reduce Stress. Deep Breathing. Taking in deep breaths will provide immediate stress relief. ... . Think Positive. ... . Take a Break. ... . Drink Hot Cup of Tea. ... . Find An Engaging Hobby. ... . Envision Your Body Being Relaxed. ... . Show Yourself Some Love.. |