Relax. It's Worth The Time


You may have found that after reaching a certain age you have a little more time to do things you have always wanted to do but never got around to the task.  Many of us have more time for family, friends, hobbies, travel and other pleasures.  One item often overlooked is giving yourself time to relax.  I am not speaking of rest, vacation or sleep.  My focus is a total relaxation with attention to breathing and visualization.  

Several studies have suggested using relaxation techniques can be beneficial.  If you are coping with stressful situations or just need to calm your mind and body, these techniques can be helpful.  Techniques for relaxation, along with other physical activity, can help with a reduction in everyday stress, an increase in mood and energy and improvement to your mental and physical health. 

So, what should you expect when you practice relaxation methods?  Responses can improve heart rate and blood pressure.  Also breathing slows, muscles relax and blood flow to the brain increases. Anyone can achieve benefits and the responses can increase energy, improve focus, boosts motivation and productivity as well as help with minor aches and pains.   

You can achieve most of these techniques on your own and the following are steps to get started on your journey to total relaxation. As always, consult with a physician before any exercise, and if you have heart or respiratory issues. 

Set the Stage 

Begin by finding a quiet, dimly lit room with space to lay flat on a mat.  You can sit if you like with your back against a wall.  Adjust the room temperature for your needs.  If you believe it may be too cool wear warmer clothing or have a light-weight blanket.  I recommend background music, but the selection should be soft.  Outdoor sounds such as ocean waves, rain, or anything quiet allowing you to be mindful of your breath and body would be examples.  There are many types of selections available to download suitable for your taste.   

Breathing

Get comfortable on your mat.  Close your eyes and focus on your breathing.  Inhale through your nose and exhale from your mouth.  Listen to your breath.  Think about how you are feeling more at ease.  Listen to the sounds around you as you inhale and exhale. 

Body release exercise 

Once you feel at ease, take a moment to assess your body. Make a mental note of any tension and tightness. Make sure you are feeling at rest.  Your arms can be at your side or on your abdomen.  Let your legs feel relaxed and open.  If your neck feels uncomfortable add a small rolled pillow under for support but keeping your head straight with your body.   Take your mind to the top of your head and imagine the hair on your head relax.  Imagine a warm liquid flowing through your body beginning at the top of your head and working its way down to your toes. Notice if there is any tension and feel those areas softening.  As you continue breathing, imagine the warmth flowing through your fingers and out your toes.  With each area think how your body is relaxing, and all tension is dissolving, and you feel as though your body has melted into the floor.   

Visualization 

Once your body is at a full state of feeling relaxed think about a place you enjoy, feel safe and happy.  It may be at the beach, in the mountains, at a lake, or a special place known only to you.  As you think about this place, note the sounds and the colors.  Are there flowers, clouds, or wind? Do you feel or taste anything?  Take in all the details of the area as you look around and breathe.  Think how wonderful it is and what a special place you’re in.  Take a moment to think about any stress or worries you have and how it is flying away in a balloon, with a bird or butterfly.  You can watch it until it disappears.  Enjoy the time here and feel the total relaxed state. 

Return 

Once you are in a total relaxed state, engage your body by opening your eyes.  Take a moment to wiggle your fingers and toes then stretch more deeply in your current position.  Turn on your side for a few moments as you get more focused on your body and feelings.  Once you feel ready, you can sit up slowly, take a few cleansing breaths and then stand when you feel comfortable.   

Positive reinforcement  

Finish your total relaxation exercise with a positive reinforcement statement such as, “I have the power to take care of me and today I gave myself a gift.”   

You will find as you practice your technique it will become easier and your body will respond quicker.  The benefit over time will be worth the effort.   

“I’ve let my body soften. I’ve let it relax.” - Wendy Whelan

Robin Anne Griffiths has spent a lifetime working with a variety of personalities and business organizations across the United States and internationally which has included leadership positions with several companies in the field of newspapers, magazines and broadcasting. Robin is a published author with two books; a memoir of her mother’s extraordinary life and the other a collection of thoughts on life skills and personal development. She also writes for a variety of blogs and publications. Robin is a certified master development coach, personal trainer and behavior change specialist. She also is a movement instructor for senior populations and specializes in helping people on a journey for change. She works with groups and individuals on life transitions to create personal balance - physically and mentally. www. robinannegriffiths.com  

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