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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