Tips on Relaxation

Tips on Relaxation

Relaxation is more than unwinding in front of the television or in the bathtub at the end of the day, though without doubt, these can be relaxing. The type of relaxation that really makes a difference in dealing with stress is the regular daily practice of some form of deep relaxation. By doing this you not only improve your physical well being by reducing headaches and other physical complaints, but also improve your mental state by reducing stress, anxiety, irritability and depression.

Relaxation should ideally take place in a quiet, attractive room. But that is not to say that you cannot practice it absolutely anywhere. You would benefit by wearing comfortable, loose fitting clothing, so a good time to practice it is early in the morning. But again, other than the following pointers, there are no hard and fast rules for the success of relaxation.

A few pointers on the process:

Do:
• Stay aware of your breathing. Observe how much air you're taking in full breaths at regular rhythms.
• Go at your own pace and let go of your muscles as your body decides to give up the tension.
• Allow your mind to quiet down. If tense thoughts enter while you are relaxing, let them pass out of your head.
• Stay alert and conscious while you are relaxing. Pay close attention and note any changes in your body (feelings that stand out for you).
• Give your body messages of appreciation for relaxing as you notice these feelings going through your body.
Don’t:

• Think your way into tension. If you can't clear your mind, take a long, deep breath and let it out slowly.
• Allow yourself to become groggy and sleepy. If you start falling asleep, open your eyes and sit up. When you are ready, return to the relaxation posture.
• Expect yourself to relax all at once. Like any other physical exercise, you must practice letting go step by step.
• Smoke before, during or after relaxation as it tightens lung tissue and blood vessels. Let your body breathe.
• Practice relaxation right after a very heavy meal. Keep a gap of at least of 2 hours from your last meal.

You can choose from either of the following methods whichever may seem easy and viable to do the time you have at your disposal:
1. Abdominal Breathing
Settle into wherever you are, as comfortably as you can preferably with your back as straight as can be. Close your eyes. Let yourself relax to the best of your ability. Let all your muscles go loose and heavy. Just sit back quietly and fall into a regular breathing pattern.
Relax and exhale as completely as possible. Begin to inhale slowly making your belly expand, taking in as much of your breathe as is comfortable. Hold it for a second. Now, exhale completely taking out the breath from your belly first then upwards out through your lungs and nose. This is called complete breathing. Breathe normally for a while, and in the next minute take at least one more complete breath. Pause one minute. Try to do about 5-7 minutes or rounds of this
You will soon begin to feel your muscles to loosening up as they start improving in circulation. Bring your arms above your head and stretch them away from you fully. Now stretch your legs and feet downward, away from you, take a deep breath, let go and relax. Pause for ten seconds. Feel the effects of the stretch on your body and on your breathing. Pause for another 15 seconds.
Open your eyes very slowly and be aware of the changes within you.
2. Visualization
When you are very stressed or feeling anxious try the method of visualization to help you out of the distress. Sit in a comfortable position wherever you are. Close your eyes and get comfortable. Focus on your breath with the aim of regulating the flow in and out of your body.
As you do that, think of something pleasant and try to experience it in as much detail. It could be a place you have visited in the past or even a figment of your imagination: a sea resort, a beachside, a mountain place, and scenic hills. Try to involve as many senses as possible: smell the air surrounding you, see the birds in the mind’s eye, taste the salt or crispness in the air, feel the soothing warmth/coolness envelope you.
As another example you can incorporate some visual imagery in the form of a golden light with the in-breath. See yourself breathing in this golden light and watching it fill the inside of your body. This could be in a particle, vapor, smoke, or mist like form, whatever is comfortable for you. Visualize this light in your head, shoulders, chest and breath out any tensions in the form of a black color. Continue until you visually experience your whole body as being filled with this golden light.
When you finish make sure you open your eyes slowly to come to the present state.

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