When you relax, you're escaping from the every day bombardment of stimulation and demands. When you relax, you restore your energies and reduce the clutter in your mind. When you relax, the systems in your body are given an opportunity to slow down and work more efficiently. When you relax, you increase your enjoyment of life, can focus on what's truly important for you, and can maintain a sense of peace about your self and life.
Because relaxation is something we do for ourselves, it's usually the last thing we think about since our concern is generally taking care of others first. In reality, we do a much better job of helping others get their needs met when we're conscientious about meeting out own, including relaxing and nurturing our bodies.
There are numerous relaxation techniques. The major criterion is that your purpose is to "be" with yourself and not "do" because in the "doing" our focus shifts from relaxing to achieving. Although engaging in hobbies, such as reading and gardening, are relaxing in nature because they're different from the work we do, in the pure sense of "being," they don't qualify.
Relax daily and when you're feeling out of balance or frustrated. Even two or three minutes can be helpful.
Everyone can find at least one technique that induces the state of relaxation. Most cost nothing but a few minutes of time. There are many ways to "be." Here are some samples:
BREATHING is the simplest and perhaps one of the most effective relaxation techniques that can be used by anyone anywhere to relax. The breath is life. Without it, life doesn't exist. Breathing is the foundation for all relaxation techniques. The deeper you breathe, the deeper you relax. To use the breath for relaxing, begin by breathing deeply and evenly. When you breathe, fill up your lungs as well as your entire abdominal cavity with air. Release the breath slowly through the nose to a slow, deliberate count of five. As you breathe out, release the tension and worries that have accumulated. Continue to breathe in and out for at least five minutes.
When using the RELAXATION RESPONSE, developed by Harvard professor Herbert Benson in 1975, follow the suggestions for breathing and add saying the number "ONE" when exhaling -- audibly or mentally. Keep your focus on saying "ONE." To receive maximum benefit from this technique, you'll want to spend 20 minutes with it.
STRETCHING helps reduce tension in the body's muscles. You can use the stretches you normally use before and after your aerobic or weight workout; however, you'll want to do them deliberately and twice as slow as you think you need to. Breathe deeply during the stretching. Inhale to begin the stretch and slowly exhale as you complete it.
When using PROGRESSIVE RELAXATION, you tighten and release each part of the body by itself on both sides. Begin either with your head or your feet, then move down or up the body respectively. For example, to begin with your lower body, firmly tense your toes as tightly as possible and hold the tension. Then, very slowly, release the toes. Now, move up to your feet. Firmly tense them, hold the tension, then slowly release the feet. Continue the tensing and releasing until you reach the top of your head. You can tense and relax both sides simultaneously or one at a time.
AUTOGENIC RELAXATION is similar to progressive relaxation in that the whole body is engaged, one part at a time. Rather than tensing the muscles, you'll say, "My toes are warm" three times and feel the blood moving to that part of the body to warm it. Then you move to the feet. "My feet are warm." You'll find that your muscles are more relaxed when they're warm.
Listening to certain types of MUSIC is a great way to relax anytime. You'll find that the Baroque music of Mozart, Beethoven, and Pachibel from the classical era, neo-classical artists like Stephen Halpern, Yanni, David Lanz, Ray Lynch, and the Nature Quest series (available at Target Stores) create a relaxing atmosphere. Research studies have found that listening to this type of music also enhances creativity. So, instead of listening to talk shows or the news on the radio, play some music that will relax both your mind and body as well as nurture your spirit.
Being in NATURE is a perfectly natural place to relax. Listening to the movement of the wind and water and to the sounds of the animals and birds is both enjoyable and refreshing. The fresh air invigorates the body's cells. Find a park you can visit during lunch time or on your way home from work to release the day's concerns.
There are many types of YOGA -- Hatha, Kripala, Ivengar, Kundalini, just to name a few. Hatha is perhaps the most relaxing of them all since the postures are stretches that are held for an extended time and are coordinated with the breath. Classes in yoga are taught through community education, continuing education programs, health centers, and yoga centers. Ask others for referrals.
There are also many types of MEDITATION that you can engage in for relaxation, including Transcendental Meditation (TM), Primordial Sound Meditation, Kundalini Meditation, complete silence, and mindfulness meditation. (See Pilgrim's article, The Mysteries of Meditation, in our June issue for details.) Many forms of meditation require a teacher. However, you can mediate mindfully by following these steps. (1) Close your eyes. (2) Breathe normally and naturally, and gently notice your breathing. Refrain from trying to control or alter it in any way. (3) Notice how your breath changes on its own accord. It may vary in speed, rhythm, or depth, and there may even be occasions when your breath seems to stop for a time. Whatever happens with your breathing, observe it without trying to cause any changes. (4) Keep your focus on your breathing for the entire time period. For maximum benefit, practice this meditation technique for 15 minutes.
To relax through VISUALIZATION, close your eyes and create a relaxing scene with your mind's eye. So, if you enjoy relaxing at the beach, create a beach scene. If you prefer a garden, then create a garden scene. Create the scene with vibrant colors, sounds, aromas, tastes, textures, and emotion. So, if you find the beach a place of relaxation, perhaps you'd see the blue water and sky, white sand and caps of the waves, and green palm trees. You'd likely hear the waves, the seagulls, and the wind. You'd smell fish and taste the salt in the air. You'd feel the smoothness and the wetness of the water and the grittiness of the sand. You'd likely experience a sense of peace and serenity. The use of visualization can take you on a trip for little effort and without any expense.
Being MASSAGEd by another is a great way to "be" while tension in the muscles and toxins in the body are released. There are various massage techniques, including sports, deep tissue, neuromuscular, Swedish, and Oriental. Full body massages are generally an hour in duration and cost from $35 to $75 per hour. You can also experience a chair massage for a shorter time period and at a fraction of the cost. Reflexology focuses the massage on the feet and hands. Like any service, you may have to try out a few massage therapists before finding one that uses a technique that suits you. Be sure to ask friends for referrals. Ask the therapist about training, certification, and membership in the American Massage Therapy Association.
The benefits of mental clarity, a calmer disposition, less tension, and a more efficient body are yours for the experience of relaxation on a regular basis. Experience all the techniques and find the ones that work for you. If you don't take time out to relax, you shortchange yourself -- physically, emotionally, mentally, spiritually, and even socially. Although there are many things in life you can delegate, nobody else can relax for you. Where do you start? Why don't you take five minutes to breathe deeply right now?
Newsletter and Ezine Resource
Find exactly what you're looking for
|
In our quest to provide you with tools and information to help you change the way
you work and live, we've gathered a comprehensive list of newsletters on all aspects of business and life.
The benefits are all there. Click here to go there.
|
Would you like to be more focused in your work or your sport? Would you like to get more accomplished? Would you like to think more clearly? Would you like to feel more comfortable in your relationships with others and the one with yourself? Would you like to lower your blood pressure? Then, relax!