6 Relaxation Techniques | How to Overcome Stress
Stress has become a major part of the modern world. That is why we need to actively take some time to relax. We need to actively take part in maintaining a healthy mind as well as a healthy body. That’s what relaxation techniques are for. Below you will find 6 Relaxation Techniques to help you de-stress.
1. Simple relaxation
This technique is used by counselors to help people under stress relax. It’s very simple. Start by sitting upright on a chair and make sure the bend at your knees is 90°. Have your right hand resting on your right thigh and left hand resting on your left thigh. Your head should be upright and not resting on the back of your chair.
Take a deep breath in and then exhale gently. Do this 3 times. On the third exhale, close your eyes and take note of the darkness. Now focus your attention on the top of your head and let it relax.
Then, move your attention down to your forehead and let it relax. Keep going down and repeating the process until you reach your neck area.
Now take another deep breath and exhale slowly. Repeat this 3 times before continue to move your attention from your shoulders down to your hands and your hips letting each part relax.
Next, take a deep breath again and exhale slowly. Repeat 3 times like before and continue from your hips down to your feet relaxing each section one by one.
Now let your whole body relax. Then, gently focus your attention on your breath. Slowly observe it moving in and out. You do not need to force or control your breath, just observe its natural rhythm.
When your attention wanders and you find yourself lost in your thoughts bring your attention back to your breath and continue doing this for 5 or 10 minutes.
Finally, Take 3 deep breaths and exhale slowly. Remember the room you are in. On your third exhale open your eyes.
Meditation is a really broad term that includes many methods. Usually in meditation ones aim is to focus his attention on one object, a certain process, thoughts or one activity.
It helps calm your mind and become emotionally healthy.
There are many types of meditation. Mindfulness meditation, loving-kindness meditation, and breath meditation are some popular forms of meditation.
For breath meditation, you have to sit in a comfortable position (but not too comfortable as to fall asleep) and then close your eyes and concentrate on your breath and observe it going in and out. When the mind wanders, bring it back to your breath and continue.
In mindfulness meditation, you close your eyes and be aware of your surroundings, your body, your thoughts and stay in the moment without getting carried away by your thoughts. It is important to not get frustrated when your mind wanders. Don’t judge yourself. Just bring your mind back and continue.
Loving Kindness Meditation
The loving-kindness meditation can be done in different ways. I have outlined two popular methods here. This meditation is recommended for those who have anger issues.
One technique is to start with yourself and to think kind things like, “I bless myself with happiness”, “I bless myself with good health”, “I bless myself with peace”, etc.
Then you move onto you and your family you say, “I bless myself and my family with happiness”, “I bless myself and my family with good health”, “I bless myself and my family with peace”.
In the next step, you include your friends and well-wishers and then in the following step, you include people who are neutral towards you. Finally, in the last step, you include every living being on earth, including your enemies.
Another way to do this kindness meditation is to visualize a ball of light around yourself and feel the loving kindness that you feel for yourself.
Then make it bigger than your home spreading kindness around your home and everyone living in it. After that, make it bigger than your city and then bigger than your country and finally bigger than the world spreading kindness to all living beings on Earth.
It is important to not only see the kindness bubble but also, feel kindness within you. A good way to get your self to feel this loving-kindness is to visualize a baby, or someone that you love dearly and Feel the feeling you feel for them. Gently bring yourself into the picture feel kindness for yourself and then try to make it bigger and bigger spreading all around the world.
Yoga is a physical, mental and spiritual practice that originated in India. If you find it boring to do meditation this might be the practice you are looking for.
It includes moving the body in combination with breathing patterns. There are yoga poses that you need to hold. It could be a challenge at the beginning for even those who think of themselves as being fit unless you have developed flexibility by doing something like gymnastics.
Check out the following video to get a general sense and feel of what yoga is like.
Many people spend hours in an office and don’t get much exercise. A stagnant body can cause your mind to get stagnant as well. Therefore, doing some kind of exercise at least a few times a week can help you relax and feel energized. Any form of exercise from a walk around the block to cycling, swimming, playing a sport or going to the gym could help you stay relaxed and calm in your daily life. If you are a highly energetic person who doesn’t like sitting in one place or doing slow movements like in yoga, this is definitely the way to go.
The term visualization is often misleading since most of us think of it as seeing with our mind’s eye. While that is true, hearing, feeling, sensing, knowing are all a part of visualizing. So even if you can’t see clearly just imagining you are walking along the beach, or enjoying beautiful scenery will all help you relax. When you are at work and need a break from the computer this is a good exercise to do without leaving your seat.
6. Relaxing music
YouTube is full of music that is used for relaxation purposes. Just search YouTube using relaxation music as your search phrase. These soothing tunes can help you relax. You can even play them while you fall asleep and as a result, you will feel more alert and energetic in the morning.
Here is a Link to 8 hours of relaxing music for sleeping.