Relaxation Exercises... To Help You Relax!
The following relaxation exercises are very effective for reducing stress and promoting a general sense of wellbeing. Find a place where you will be undisturbed for several minutes. Sit or lie comfortably.
DEEP BREATHING RELAXATION EXERCISES
Watching Your Breath
Close your eyes and breath slowly and deeply into your diaphragm. As you breath in, visualize the breath passing through a swing door in your throat. Hold the breath for a moment and then breath out fully, visualising the door swinging the other way as the breath leaves the body. Continue to breathe deeply, putting your awareness on the breath coming in and going out, watching the swing door open first one way and then the other. If your mind wanders and you begin to think about something else, that is fine. Whenever you become aware again, just gently bring you attention back to the breath. Counting Your Breath
Breath in deeply through the nose for a count of four (count one.... and.... two.... and.... three.... and ....four) feeling the chest rise as the lungs fill up. Hold the breath for a further count of four. Counting prevents the mind from wandering and ensures that the breath remains even.Breath out slowly through the mouth for a count of four, allowing all the air to leave the lungs.Hold the breath, again for a count of four, this time with the lungs emptied of air. These deep breathing relaxation exercises are very effective in quietening the mind.
PROGRESSIVE MUSCLE RELAXATION EXERCISESLie in a comfortable position, using a cushion to support your head.
• Put your awareness on your left foot and take a moment to be aware of any tension in the foot. Consciously let go of the tension.
• Now bring your attention to your right foot and repeat the process.
• Next bring your attention to your left calf muscle. Scan the muscle for any tension with your awareness and then consciously let go of it.
• Slowly move up through the body, putting your awareness on each body part to detect any tension and then consciously release it.
• Proceed in the following order: thighs, hips, buttocks, stomach, lower back, chest, upper back, arms, hands, shoulders, neck, jaw, back of the head, eyes, forehead and finally the crown.
• Upon completing the sequence, feel your entire body sink into the floor, completely relaxed.
WATCHING THE MIND RELAXATION EXERCISES
These relaxation techniques take advantage of the fact that the mind can only do one thing at a time. If you are watching the mind, you can't be thinking.
Counting Your Thoughts
• Take a few deep breaths, breathing out fully as you exhale.
• Bring your attention inward and watch for the next thought to arise... like a cat watching a mousehole.
• When the thought appears, simply number it "one" and return to watching, as if you were watching a movie screen.
• When the next thought arises, count "two" and so forth.
• Continue for several minutes.
Just Watching
Continue as in the first exercise but this time simply observe the mind without counting.Your attention will likely wander off into thinking. This is normal. Whenever you become aware again, return to watching... without analyzing, without judging, without looking back.Through observing the mind in this way, you will likely discover that the thought process slows down and that a sense of peace arises naturally.This is the beginning of meditation. The act of watching the thoughts, holds your awareness in the present moment and thinking naturally subsides. In the absence of thinking, inner peace is experienced.
GUIDED IMAGERY RELAXATION EXERCISE Imagine a peaceful scene, perhaps a favourite childhood place or a beautiful meadow on a summers day. Fully engage all of your senses, picturing the scene as vividly as you can. See the grass swaying gently in the breeze. Hear the birds singing. Smell the fragrance of the grass and the flowers. Feel the cool breeze on your face and the earth beneath your bare feet. Feel the peace and the sense of wellbeing.
The relaxation exercises on this page may be used individually or you may wish to create your own sequence of relaxation techniques as a daily program.
Cultivating present moment awareness through meditation is a powerful way to reduce stress, anxiety, depression, and other negative emotions. Stress is produced by excessive thinking.... worrying about the future or dwelling on the past. Practicing mindfulness keeps you fully engaged in this moment. Simply allowing your experience to be exactly as it is without judgement or analysis will free you from all forms of mental suffering.
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