Helpful Relaxation techniques for
stress management.
When you feel upset and stressed out there are three
simple relaxation techniques that you can practice to relax, calm down and gain
back rest of peace and mind. Practicing them on a regular basis they can
become a part of your lifestyle and you will find yourself habitually more
calm and relaxed as a result.
Following below I will show you a breath relaxation
technique and a very effective technique for autogenic relaxation.
Because of the connection of mind and body,
exercises that are calming and relaxing your body will also flow through
your mind to give peace, recreation and relaxation. By the way, as a side
effect they will also help you if you have problems of sleeping.
Lots of the stress we are exposed to is caused by
our own resistance to certain emotions. Try to relax and allow the feeling
to flow through you. Simply by doing this simple little thing, these
feelings or emotions will tend to dissipate or change into positive energy
by their own.
Letīs get started. Find a quiet empty room for 10
to 20 minutes and switch your mobile phone to silence. Let us start with
the two above mentioned relaxation exercises.
1. The Breathing Exercise
If possible, ly down. Pose your arms by your side
and place your legs in a relaxed, but uncrossed position. Loosen any tight
clothing. If there is no opportunity to lie down in the room, sit up and
make yourself as comfortable as possible. The exercise is thought to calm
you down and energize your mind and body.
Now, take a few deep breaths, roll your eyes up and
let them close again. Concentrate on the effects your breathing will have
on your body. Feel your breath running down your body. Feel the air and
oxygen penetrate into your lung and blood. As you breathe in your chest
and stomach rises. As you breathe out, it falls.
Be concious of the life energy that flows into your
body as you breathe in. Imagine this energy circulating through your body.
As you breate out, mentally say the word "peace" in your mind.
Thoughts will attempt to distract you. But instead
of trying to force them out, acknowledge them and simply imagine them to
flow out through the back door of your mind. Then, go back to
concentrating on your breathing. Continue this exercise until you feel
relaxed. Then gently get up slowly and and take the feeling of relaxation
with you and within your day.
2. The Autogenic Relaxation Exercise
You can execute this autogenic exercise while
sitting or lying down. Important again is that you find a relaxed
position, suiting you fine. Loose any tight clothing and make yourself as
comfortable as possible.
Take a deep breath! Hold it for the count of three,
then exhale slowly. Repeat this for a couple of times. Leave your eyes
close. Now comes imagination, one of the strongest powers of human beings!
Imagine that you are lying on a deserted, quiet and peaceful beach. Gentle
waves are breaking on the sand and you can hear them rolling on and off
smoothly. In the distance you can here the soothing sound of seagulls.
Now imagine the sun shining on your left arm making
it warm and comfortably heavy. Concentrate yourself on how warm and heavy
your left arm is feeling right now. Now, the sun is moving over to your
right arm, making it warm and heavy too. Do the same exercise with your
left and right leg, your head, your neck and your stomach...
Finally focus on your complete body. You can feel
how warm and heavy your body is. Allow your body to sink down in your bed
or chair. Remain within this relaxed status for a moment and then, slowly
and gently, raise yourself up. Take the calm and relaxed feeling with you
for the rest of your day.
