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Simple Steps to Relax
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There are many different ways to reduce stress and anxiety to make each day calm and peaceful.
Though experts say that some stress is good for you, because it can sharpen your senses and your mind, too much stress is bad for your mental and physical health.
Here are some simple techniques that you can do by yourself and it will help you to enjoy a better quality of life once you have incorporated a relaxation program into your lifestyle.
First Exercise: Focus
Select an object in the room that you are in and focus all your attention on this object as you inhale and exhale slowly deeply for a minute or two. While you are doing this, do not let any other thoughts and/or feelings enter your mind. If they do, just return your attention to the object in the room. Any tension or nervousness that you might feel before starting this exercise should be diminished.
Second Exercise: Meditation
Sit or lay in a comfortable position, close your eyes and breath deeply. Focus all your attention on your breathing which should be slow and relaxed. Notice the movement of your chest and abdomen.
Block out any thought or distraction. If you feel that your attention is wandering, then bring it back to your breathing.
As you inhale, say the word “peace” and as you exhale say the word “calm” to yourself, drawing out the pronunciation of the word, so it last for the entire breath. Continue this exercise until you feel relaxed.
Third Exercise: Picture yourself relaxed
Try creating a peaceful visualization, or “dream scape.” To start, simply visualize anything that keeps your thoughts away from current tensions. It could be a favorite vacation spot or a fantasy island.
The idea is to take your mind off your stress, and replace it with an image that evokes a sense of calm. The more realistic is your daydream, in terms of colors, sights, sounds; even touch and feel, the more relaxation you will experience.
Fourth Exercise: Try to massage yourself
When your muscles are tense and you have no time to visit a therapist, try these simple self-massage techniques.
- Place both hands on your shoulders and neck and squeeze with your fingers and palms. Remember to keep your shoulders relaxed.
-Wrap one hand around the other forearm. Squeeze the muscles with thumb and fingers.Move up and down from your elbow to fingertips and back again. Repeat with other arm.
Fifth Exercise: Listen to a soothing music CD
Expert say that music can calm the heartbeat and soothe the soul.
You might want to make that a classical tune. Research shows that listening to 30 minutes of classical music may produce calming effects equivalent to taking 10 mg of Valium.
Published on February 24, 2012 · Filed under: Health;
