Friday, 30 September 2011

Developing your relaxation schedule

So you’ve established a routine where you spend some time every date just focusing on your breathing BUT your mind quickly wanders to the other tasks (whether it be your next meeting or when is baby going to wake or when will I find the time to complete ….).  Soon your breathing rate has increased and you are just as stressed.  I understand your frustration and offer some tips below on how to stop your mind spoiling your relaxation.

Firstly, focusing on one task takes practice.  We spend most of our time trying to multi-task so it does take a little training.  However, don’t be defeated as the benefits far outweigh the effort required.

As before, lay or sit in a comfortable position with your spine straight.  Start by focusing on your breathing again.  Once you feel comfortable, visualise a place (it could be from your past or your imagination) where you feel completely relaxed and safe.  This could be a beach or a mountain retreat.  Stroll gently around your safe, relaxing haven absorbing all your five senses.  Feel the sand between your toes, hear the birds singing, taste the sea salt on your lips, soak up the beautiful scenery and smell the clean, fresh air.  Take your time experiencing all of the senses.  Imagine yourself either sitting or lying down in your safe place.  With every breath that you take in, imagine your lungs are being filled with relaxing, calming energy.  Notice that with every out breath, your body sinks deeper and deeper into relaxation. 

Should any thoughts attempt to interrupt your relaxation, visualise that thought on a cloud and gently blow it away with your out breath.  Then just bring your mind back to your relaxation. 

Now you should feel completely calm and relaxed.  As before, slowly bring yourself back to the present by rubbing your hands together, twitching your toes and slowly opening your eyes. 

How do you feel now?  Please let me know by adding your comments below. 

Follow me on Facebook

Follow me on Twitter

Friday, 23 September 2011

Starting out in holistic health

Our lives are getting busier, we are spending longer at work and we have less money to spend.  No wonder we constantly feel tired and run down.  Perhaps it is time to spend a little time everyday focusing on ourselves.  It need only be 5 minutes and not cost any money but your health will benefit innumerably. 

Start by blocking out a time-slot.  Whether this is after the children have gone bed for the evening, whilst they have their afternoon nap or even before they wake, this is your special time and no-one should disturb you. 

Create a relaxing atmosphere by playing soothing music, lighting candles, switching off the phone (it won’t hurt for 5 minutes).  Find somewhere comfortable to sit or lay down, preferably with your spine straight.  If lying flat on the floor pulls on your lower back, place a cushion underneath your knees.  Close your eyes and just observe your breathing.  Is it rapid and shallow or slow and deep?  Do you breathe in through your nose and out through your mouth?  Place one hand on your chest and one on your stomach.  Notice which hand raises higher with each in breath.  Focus on taking deep, rhythmical breaths which raise your stomach hand higher than your chest hand.  Breathe in through your nose for three counts and then breathe out through your mouth for three counts.  Allow your breath to flow in and out like the tide.  Spend five minutes being aware of your breath and then slowly bring yourself back to alert by opening your eyes, wiggling your toes and stretching your fingers. 

Hopefully you will be feeling more relaxed already.  Once you are practiced at breathing slowly and deeply you can use it should any stressful situation occur.  It will help calm and ground you and you should be better able to deal with the situation. 

Give this a try and let me know how you feel.