The following tips and information is attributed to DK's 101 Essential Tips - Relaxation.
Why Relaxation is NecessaryLearning how to relax will enhance your quality of life by counteracting the negative effects of stress. By taking the time to relax properly, you are able to release accumulated mental and physical tension, thus restoring depleted energy levels. This leaves you feeling refreshed, revitalized, and better able to cope with the many pressures of modern living. Relaxation returns you to a sense of wholeness and well being.
How Relaxation Affects Mind and BodyA great many medical experts now acknowledge that body and mind are integrally linked, and that the state of one affects the well-being of the other. Stress lowers the resistance of the body's immune system, whereas a relaxed mind helps strengthen your defense system against disease. In a similar way, when you feel physically relaxed, you will be mentally more at peace.
Body AwarenessLearn to recognize areas of physical tension so you can start to relax them. Stand up, close your eyes, and focus your attention on each body part. Ask yourself: Is it balanced or under strain? Are your knees flexible? Do your feet feel secure and rooted to the ground? Focusing your Breath: As you focus on each body part, consciously send your breath toward it and let it become relaxed and loose.
Mind AwarenessKnowing and understanding your strengths and weaknesses will equip you with the awareness to change your life in positive ways. Even if you feel confident and relaxed about most aspects of your life, be honest with yourself about those areas where you feel stressed. Take time to appraise your feelings regularly. Make a List: Write out a list of positive and negative influences in your life. Aim to change the stressful factors to areas of satisfaction.
Are You Able to RelaxThe following eight questions may help you to pinpoint those areas of your life where you are experiencing stress. If you answer "yes" to any of the questions, then you will benefit from the relaxation techniques that are described in the book. Unlocking the tension in any one area will bring a multitude of benefits for your whole life.
Does your body feel tense? General discomfort and pain in the body are often the result of both physical and mental stress, caused by harmful postural habits or inhibited emotions, such as fear or anger. Breathing exercises, postural awareness, and massage therapy release tension from both body and mind.
Do you suffer from panic attacks? Chronic anxiety and panic attacks are very debilitating. Look for the underlying causes of stress in your life and seek to remedy them. Learn breathing techniques to help reduce anxiety.
Do your find it hard to have fun? Do you have difficulty relaxing and enjoying yourself? Taking up a sociable sport encourages you to enjoy the company of others. Physical activity releases tension.
Do you lack drive and motivation? Inertia often has its origins in a medical condition such as depression: in this case, seek your doctor's advice. However, it may be linked to dissatisfaction about certain circumstances in your life. Identify what is draining your energy, and take steps to make changes where appropriate.
Are you too busy to eat healthily? A basic rule of health is to eat regular, nutritious meals. However, it is usually the first rule to be abandoned when you most need it - during periods of stress. Resolve to stick to a healthy diet - no matter how busy you are - to keep your blood-sugar and energy levels steady.
Do you find it hard to relate to others? Build your confidence by nurturing relationships that make you feel good about yourself. Be sure to communicate your needs clearly.
Do you take on too much work? Don't allow your work to dominate your life. Spend quality time with your family and friends, and develop a healthy balance between work and leisure.
Are your thoughts mostly negative? Do you feel envious of others? Do you think that life is passing you by? Do you always imagine the worst? If so, you need to change the subconscious thoughts that negatively govern your life. Affirmations, positive thinking, and visualizations can help you rethink your attitudes.
Mind-Body ConnectionRelaxation is the key to unlock the physical tension that forms as protection against emotional stress. This type of tension tends to root itself between the major body parts, creating tight bands of muscle that cause one area of the body to feel "cut off" from another. Breathing into and relaxing chronically tense areas of your body will help you to identify and release any underlying stress. The term "carrying the world on your shoulders" aptly describes the mind-body connection.
Expelling TensionReturn a sense of ease to your body and mind by using this exercise to release any pent-up emotions and muscular tightness. Lie down on your back on a firm, flat surface and focus attention on each part of your body individually, moving from your toes up toward your face. Release the tension in one area at a time by simply contracting the appropriate muscles, and then let go. First contract your muscles as you inhale. Next, hold your breath until you feel that you must exhale: then, relax the area as you do so.
- Make a sound to express the release as you exhale and relax the area you are working on.
- Become aware of the increased vitality of the body part that you have just relaxed.
- Brisk activity: Jogging or talking a walk after work will help you release any tension accumulated during the day.
- Tighten and Release: To finish off the exercise above, tighten and then release your entire body. Rest for ten minutes afterward.
Breathing and RelaxationDeep, slow steady breathing relaxes your entire body and calms your mind. As you inhale, oxygen is brought into your bloodstream, energizing every cell in your body; then, as you exhale, tonic wastes and expelled. Breathing in this way increases your physical vitality and energy while creating mental and emotional balance.
Meditative Moments: Sit quietly in the morning and evening, and bring your attention to your breathing; - Let your thoughts fade away; - Breathe in and out through your nostrils; - Keep your chest open and wide; - Let your breath fill your lungs; - Diaphragm rises and falls as you breathe; - Relax hands, arms, and shoulders.
Breathing to Reduce AnxietyBreathing rhythmically and slowly will help you to cope with feelings of anxiety and will allow you to remain calm during stressful times. Check that you are breathing deeply into your abdomen and that you are using your diaphragm correctly, so that your lungs are fully absorbing oxygen from the air and expelling carbon dioxide. Breathe in to a count of four, and exhale to a count of five. During stressful periods, sit for ten minutes a day, breathing deeply and evenly. Feel how you breathe: Sit comfortably on the floor or in a straight-backed chair. Place one hand over your lower ribs to feel the rise and fall of your breath. As you inhale, your chest wall expands outward, and as you exhale, it recoils inward. - Breathe deeply in and out through your nostril; - Feel your chest fully inflate; - Place one hand on your lower ribs; - Place your other hand on your abdomen.
Mind over MatterYour mind is a powerful tool: use it to overcome obstacles that are standing in your way so that you can expand your horizons. Have faith in your own abilities, and refuse to accept conditioned beliefs that limit your aspirations. Set your mind firmly on your goals, and strive to fulfill your ambitions.
Cultivate a Sense of HumorLaughter is contagious! Smile at people, and when they smile back, you will feel even better. Think of something humorous, and your worries lighten. Sharing your sense of fun is therapeutic for everyone.
Use Both Sides of Your BrainYour brain has two hemispheres. The left hemisphere, the dominant area, controls the right side of the body. It is in charge of functions such as speech, writing, logical thinking, and abstract conception. The right hemisphere controls the left side of the body. It is associated with creativity, spatial relationships, and intuition. Drawing or listening to music enhances right-hemisphere activity, while thought-provoking games such as crossword puzzles stimulate the left side. Relaxation techniques such as meditation encourage both sides of your brain to work in harmony together.
Look After Your Leisure
Pet Therapy: Pets bring their owners great pleasure, in addition to being very therapeutic. Medical research has shown that the company of a pet calms nervous disorders, eases loneliness, and aids recovery of physical conditions. Stroking your cat or dog can help reduce high blood pressure, and walking your dog is an excellent form of daily exercise. Remember, however: keeping a pet is rewarding, but the responsibility is continuous. Also, an aquarium creates a peaceful feeling in a room and is soothing to watch. Fish are relatively cheap and easy to care for.
Cultivate a Hobby: A hobby injects fresh interest into your life and encourages you to discover more about subjects that are unconnected to your routine. It can give you a sense of purpose when you spend time on your own, or it may provide you with opportunities to meet other people. Also, gardening is a popular hobby. It expands your understanding of nature, keeps you active, and entourages creativity.
Musical Interlude: Music has a profound effect on mood, influencing the way you feel in any given moment. Soothing music is helpful in healing the body and calming the mind, while rhythmic music makes you feel more alert and alive. Listening to music is one of life's greatest's pleasures. Ambient music, composed especially to aid relaxation, is becoming increasingly popular. Also, learning to play a musical instrument is a rewarding pastime that focuses and stimulates the mind.
Walking in Nature: Nature can return a sense of wholeness to your life. If you are mostly a city dweller, then take the occasional break and walk in the countryside so that you can escape the noise, traffic, and fumes of the city. Take time to absorb the beauty of nature again and to let your thoughts slow down. Being in the countryside will refresh and delight your senses with its scents, sights, and natural sounds. Simply walking in nature is a good tonic for body, mind, and spirit.
Enjoy a Sport: Many people would love to be more active and fit, but not everyone enjoys working out or going to a gym. If this kind of sport does not appeal to you, take up exercise that you can really enjoy. Let it become a fun part of your leisure life. Taking up a club sport, such as tennis or golf, can greatly enhance your social life. Also, many sporting activities can be shared with friends as fun recreational pursuits.
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