Deep Relaxation
Deep relaxation can help you recover from stress by relieving
tension and anxiety. This is an example of a refreshing
exercise which will help your body relax.
- To start:
Remove yourself from all noise and interruption. Put yourself
in a comfortable position. Make sure that your head, upper
back and neck are supported. Sitting in a soft chair or
lying in bed is good. For the next twenty minutes, you
will focus on yourself and let your mind and muscles rest.
- Breathe:
Close your eyes and focus on your breathing. Breathe slowly
and deliberately. Give all your attention to your breaths
coming in and out. As you inhale and exhale, visualize
your body relaxing and you release stress and pain.
- Focus on a pleasant place:
Now that you are breathing slowly and relaxing your body,
think of a pleasant place. Perhaps you are at a desolate
beach, dozing on top of soft white sand under a warm sun.
Use all of your senses to imagine this place: see the
clear ocean, feel the sun and mild breezes. Smile and
savor this location you create in your mind!
- Body check:
As you slip into your pleasant place, consider your body.
Are there any body parts which feel tight or tense? Concentrate
on those areas and envision the tension slipping away.
Feel the warmth of relaxation replace tension. Feel free
to move slowly to help this process.
At the end of your deep relaxation period, take a few
deep breaths and slowly open your eyes. Hold yourself
in your position for several minutes before moving on
to something else.
If you have difficulty focusing and your mind wanders during
this exercise, do not give up! Don’t force yourself
to complete the exercise. Practice regularly. Note how rewarding
it feels to give yourself some comfort. Not only will relaxation
exercises ease tension, they will also improve your attention
span!
