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eLearning Series:
I've Got Way Too Much Stress!
I need stress relief now...
Reduce
Stress: Deep Relaxation
Fight off Tension with Deep Relaxation
The next time you want to turn on the TV to relax, try some Deep Relaxation!
By now you realize
that relaxation is far more than just going on vacation or
watching a good TV flick. While these activities can bring
relaxation, true relaxation is much more: it slows down both
the body and the mind.
Think of true
relaxation as a type of ''Condensed Rest."
True relaxation
has been proven to promote natural healing and it increases
the rate of recuperations. Research also points to deep relaxation
as a help with memory and learning.
Any time of the
day or night, you can take “5” and try this simple "Mini-Relaxation
Technique." You will minimize the amount of pressure
or stress during any given day.
Take in three
deep breaths.
- With each deep
breath, imagine that you are inhaling feelings of
calm and peace.
- With each exhale,
breathe out feelings of pressure and
stress.
- Take time during
your day to stop and focus on a pleasant thought or image
(like a baby playing
in the sand.) Do
this many times a day.
- Allow your shoulders
and jaw to completely relax.
- Do not focus on
any stress.
- Close your eyes and feel any
tension throughout your body.
- Picture this tension as water
being held in a pitcher.
- Feel as the water begins to
flow from the pitcher.
- You will begin to feel light
and weightless.
- Stay in this for as long as
you can.
Deep relaxation is the ability to instantly de-stress and to stay focused on
the calm and serenity. This is a skill that can be developed and strengthened.
It works best when practiced for about 20 minutes each day, although even
a few minutes each day can help.
A Quieting Exercise
for Mind and Body
Once you have learned to hold your relaxed state for a full fifteen to twenty
minutes, you are ready to progress to an even higher level of relaxation.
Look for the following physiological/psychological signs of relaxation to know
you are ready to reach a higher level:
- A feeling
of heaviness in the muscles/you are unable to move.
- A sensation
of warmth coming from your hands or feet flowing towards
the central core of your body.
- A tingling
vibration throughout your extremities.
- A sense of
detachment or void in thoughts as they flow through your
stream of
consciousness.
Higher Level of Relaxation Exercise
- Take two, four-count,
easy breaths, slowly.
- As you inhale
your first breath say to yourself, “Leave my body out of
this!”
- As you exhale
your first breath, smile inwardly to yourself.
- As you inhale your second breath choose two muscles groups
(jaw and shoulders) and relax them as you exhale your second
breath.
Repeat this as
much as twenty to thirty times daily, each time you even
begin to feel the least stress.
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