The key to effective relaxation is first and foremost your intention to relax, and to find the best technique for you and your lifestyle. Here are five of the most effective relaxation techniques:
Sit in a comfortable position, close your eyes, and take 3 long deep breaths.
Make sure you take the breaths through your nose, hold for 2 seconds and slowly exhale through your mouth.
Now imagine you are on a sandy beach lying under the warm sun. Smell the ocean air and listen to the waves coming in and out. Feel the warm sand between your toes and feel the warmth of the sun’s rays on your body. Feel and visualize your entire body relaxing in this scenario. (The place could be anywhere … it could be in the mountains, on a lake, in a candle lit cabin.) Try to involve all of your senses when doing this exercise. Touch, Sight, Smell, Taste, Auditory.
Stand with feet about shoulder length apart. With your arms straight up above your head, gently bend at your waist and stretch, keeping your feet flat on the floor.
Now do the other side using slow gentle movements. Gently and slowly roll your head in a counter clockwise position about 3 times, now reverse the direction.
Do the same with your shoulders. This will help stretch and relax tight muscles.
3.Taking a Hot Bath
Heat promotes muscle relaxation. This will help relax those tired muscles fast. Listening to soothing music while taking a bath makes this even more effective.
4. Positive Affirmations
Repeating positive statements will help clear your mind and change your thought patterns. Positive thinking has remarkable results. It is very important that your affirmations be positive and in the present tense. You must believe your affirmations to be true, and before long, they will start manifest.
I am safe and secure.
I am feeling comfortable.
I love my body.
I handle all situations with harmony, grace, and wisdom.
I am balanced and centered.
I am feeling relaxed.
My mood is calm and relaxed.
5. Taking a Walk
This can give you a “time out” in reacting to a tense situation. Walking in nature and allowing the quietness of your surroundings will help in releasing muscle tension and allow more oxygen to enter your brain and body. It can be amazingly effective.Walk around your desk at work, up and down stairs, down a hallway, around the block, or back and forth in your living room. A walk, even a short one, can give you a much-needed diversion to clear your thoughts and help you chill out.
Marla Sloane, Ph.D. All Rights Reserved © 2018