Here are some simple relaxation exercises to help ease
the tensions that build up in our lives every day. There
are many natural breaks in your day when you can practise
relaxing so you can try working these brief exercises
into your daily routine. You can do these relaxation
exercises:
You can also
set aside some special time just for yourself when
you practise these exercises for 20-30 minutes.
|
 Deep
breath
Take a deep breath. Hold it for about three seconds.
Then let it out all at once (with a sigh, if you want).
As you exhale, let your jaw relax, your shoulders relax,
and think "calm." Let your teeth remain slightly
apart (we should go through the day with a slight space
between our jaws!). Calming! |
|
Cool
air in, warm air out
With your eyes closed, shift your attention to the
tip of your nose. As you breathe in become aware of
the air coming into your nostrils. As you breathe out
be aware of the sensations of the air passing back
out. Notice that the air coming in tends to be cooler
and the air breathed out tends to be warmer. Be aware
of cool air in, warm air out. Feel loose and heavy
as you are doing it. Do this several times. Tranquil! |
|
Where
do you hold tension?
Note what part of your body has some unneeded tension
in it right now - jaws? feet? neck? eyes? forehead?
shoulders? tongue? back? stomach? hips? legs? Move
that part slowly, stretch it out gently. Then just
let it relax and let that tension go. Keep it relaxed
while taking several deep breaths in and out, slowly. Soothing! |
|
The
hot towel pamper
Close your eyes and imagine that someone is placing
a warm and moist towel around your shoulders. Feel
the heat soaking into your muscles, and feel your
muscles relaxing as all tension floats away. Bliss!
|
|
Toe
tense
First, tense all your muscles by raising your toes
as if to touch your shins. Hold it while tensing your
legs and buttocks, clenching your fists and jaws, closing
your eyes tight, taking a deep breath and holding it,
so you are tense all over. Then let go all at once. Lovely! |
|
Re-create
a favourite calm scene
Take a deep breath. As you let it out, let your
eyes close. Imagine snuggling down in a warm bed;
or lying on a beach at a favourite lake; or taking
a luxurious warm bath. Maintain the feelings of
calm as you gently activate yourself. Heavenly!
|
|
Create
a feeling: calm, serene
All of us have people in our lives who remain calm
and serene in times of crisis. Select a person you
see as being calm maybe a grandparent, a friend or
someone you work with and admire. Picture them and
imagine you are dealing with the situation in a calm
and cool way. Serene! |
|
Go
into a bliss zone
Imagine going down an escalator into a room decorated
with relaxing furniture that has calming music playing.
The temperature is just how you like it. The room is
a soothing space. As you enter it you feel mellow.
You step off the escalator and walk towards a comfy
sofa. You unwind yourself into the sofa and absorb
the calmness around you. Mellow! |
