Relax! Some Quick Ideas for Relaxation
Sometimes, we overlook the obvious. Relaxation is possible, if we take a few steps, or a couple of moments, to achieve it. Therein lies the paradox! We become so stressed, and so busy, that we feel to busy to relax--even though relaxation improves our quality of life, helps alleviate the stress, and assists us to function more efficiently. Happily, relaxation doesn't need to take lots of time--just a few moments' "breather" not and then...unless you realize how enjoyable it is, and you may want to make it a pleasant habit! So, here goes:
1. The fastest relaxation in the West
Take a mini-moment to think "relaxed", close your eyes, and breathe deeply...hold the breath for five or ten seconds (whatever feels right) and then exhale deeply, imagining all off your stress being exhaled with the 'old' breath. Return to 'business as usual.' You'll be surprised, if you do this now and then, how you really can feel less stressed.
A variation of this is a slow, gentle, "cat-stretch. If you have pets, notice how Fluffy or Fido stretches, and really enjoys the moment. You can do that too!
2. Remember to focus on pleasant things, now and then
We become so focused (driven!) in our busy, day-to-day lives, that we forget that pleasant thoughts cost us nothing. Remind yourself, now and then, to look around and focus on something beautiful. It needn't take any extra time, just do it when you're on your way (on foot or in the car), or in the midst of some other task. Pleasant moments add positives to our lives, that help counter-balance stressors.
3. Purposely structure some of your activities to eliminate stressors:
write down things (or get a small key chain memo recorder), or PDA, so you aren't stressing about "not forgetting".
Learn to give yourself mini-breaks like those suggested above.
Eliminate obvious stressors. Many people find that the rat-a-tat-tat pace of radio talk shows/news/traffic reports is very stressing, and doesn't really provide help. If there's a stall in traffic, tune in to find out if you need to take an alternate route...if there's one available. Otherwise, choose some relaxing music, or get books on tape from your local library. It makes the commute or other travel time much more enjoyable.
Brainstorm other ways you can eliminate little stressing habits and patterns.
4. The old, "tried and true": relaxation for almost anywhere*
Sit back in a comfortable chair, preferably in a quiet place. If 'quiet' isn't possible, you might want to wear Walkman headphones and pleasant music.
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Close your eyes. Take a slow, deep breath or two, and imagine all of the worries and stress leaving your body with the breath you exhale.
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Start with your toes, and flex all of the toe muscles tightly, for several seconds. Then let go.
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Flex your toe muscles, and all of the foot muscles...wait several seconds...let go.
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Flex your toe, foot, and ankle muscles...wait several seconds...let go.
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Flex toe, foot, ankle, and calf muscles...wait several seconds...let go.
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Flex all toe-and-leg muscles...wait several seconds...let go.
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Flex buttocks, toe-and-leg muscles...wait several seconds...let go.
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You get the idea, I'm sure...continue with all muscle groups--through the torso, back, shoulders and arms, and lastly, the neck, face-mouth-forehead-scalp.
When you've completed this exercise, rest for a few moments, with all muscles in "rag doll" mode. Imagine, momentarily, a scene that is pleasant and relaxing. It might be a quiet, Carribean beach, with just the faintest sound of steel drum music in the distance, barely discernible over the soft breaking of the waves on the sand. Maybe its the crisp cool of ski slope, in those odd moments where no one else is around, and there is a profound stillness, the world bright and fresh. Perhaps it's a Springtime meadow, with warm sunshine (no allergies here!), new daisies, and the bare tinkle of copper cowbells off in the distance. Just take a few moments to be transported there...imagine taking in a few breaths of the soft, clean, refreshing air of those perfect surroundings, and then, slowly open your eyes, and return--refreshed--to your day.
*Obviously, choose a place where you'll be undisturbed, a place that's safe. If you have physical ailments, don't strongly flex the muscles in a problematic area.
This
article is by Dee Marx-Kelly, Licensed Marriage and Family Therapist. Dee
welcomes your questions and comments. Her number in San Jose is (408)
246-3525,or by e-mail at dmk@surfnetusa.com
or, click on the mail link: 