| Fortunately, there are many effective ways to reduce | | | | waves of relaxation flowing down over your body and |
| stress within our everyday life at work and at home. | | | | these waves can move in time with your breathing. |
| Some of them can be done by yourself, and with a | | | | You should feel how the relaxation is moving down |
| little practice, they can be instrumental in helping you | | | | your body with each new wave. Once you have done |
| avoid any long term detrimental effects that might | | | | this regularly, wherever you are, you can stop for a |
| have otherwise have occurred from your ongoing | | | | while, even for just a minute, or as long as you are |
| stressful situations. The key point to understand in the | | | | able, and imagine you are in your relaxing place or the |
| relief of stress is that relaxation is incompatible with the | | | | waves of relaxation are flowing over you while you |
| stress state, so that if you can generate relaxation in | | | | breathe in the relaxation-inducing manner. |
| some way, you will automatically be countering the | | | | You can also do deep breathing while imagining the |
| stress in your life. | | | | stress flowing out of your body with each breathe you |
| Meditation is one of the key ways people can reduce | | | | exhale. |
| stress and introduce a feeling of complete mental and | | | | Another very effective way to reduce stress is by |
| physical relaxation into their lives, one which can | | | | practicing muscle relaxation. Remember that relaxation |
| continue to provide help in dealing with any stress | | | | is incompatible with the stress state, so that if you can |
| experienced throughout the rest of the day. I want to | | | | generate relaxation in some way, you will automatically |
| say here, that, because of meditation's connection with | | | | be countering the stress in your life. Relaxed muscles |
| Eastern religions, many of you might feel that it is not in | | | | are the opposite of the tensed muscles experienced |
| consonance with the life you are leading. The truth is, | | | | with stress. If you learn to relax your muscles, you will |
| meditation is a valuable technique that is not of itself | | | | be in a more relaxed state and your stress will be |
| religious, but has simply been incorporated by various | | | | reduced. |
| religions for their own purposes. It can be utilized in a | | | | Many people use what is called, progressive muscle |
| completely non-religious way to achieve deep states | | | | relaxation. You should consult with your doctor before |
| of relaxation and great stress relief. Those suffering | | | | using this method if you have back problems or |
| from serious stress should not hesitate to make use | | | | muscle spasms, or any other condition you think might |
| of this valuable resource for reducing stress in their | | | | lead to injury from this program. Starting either from |
| lives. | | | | the top part of your body or at your feet, you tighten |
| The basic form of meditation is simply to focus your | | | | then relax each set of muscles. For example, you |
| attention on one simple and relaxing thing. This relaxes | | | | might tighten your fists and hold this for about five |
| the mind and keeps it from dwelling on stress | | | | seconds, fully experiencing the tenseness of the |
| generating thought. As a result, the mind gets relief and | | | | muscles used. Then you release this contraction and |
| with the mind more relaxed the body follows. To do it, | | | | completely relax the muscles. Breathe out as you do |
| you should be in a comfortable position. Some people | | | | so. It is important to focus your attention on the |
| meditate in the so-called lotus position, you may have | | | | different feelings of tension and total relaxation. Take |
| seen on yoga magazines. But this is not at all | | | | your time to fully experience the feelings of relaxation |
| necessary. You can just sit in a comfortable chair or lie | | | | in the muscles. You can repeat doing this with each |
| on your bed. You may chose to meditate for any | | | | muscle group, feeling deeper relaxation each time as |
| period, but 20 to 30 minutes would be a good period to | | | | you release the contraction. Be careful when you |
| aim for. If you are worried you will lose track of time, | | | | contract the muscles in your feet and your back; do |
| you can use an alarm, preferably a gentle one, like a | | | | this deliberately, but gently and carefully. Practice |
| radio with music coming on or another softer choice of | | | | throughout your body for awhile, then you are ready |
| sound. | | | | for the next stage. Now you will tense all the muscles |
| Once you are ready, you can choose how to | | | | of your body at once and then release them, while |
| concentrate your attention. One very popular way is to | | | | saying a word, like "relax" or a phrase, like "let go," out |
| concentrate on your breathing. Pay attention to your | | | | loud or silently in your mind. Make sure you keep |
| slow breathing in and out. Here I want to point out, | | | | breathing in a relaxing manner as you are doing all |
| controlling your breathing, all by itself, can be a powerful | | | | these exercises. Never hold your breath. If practiced |
| influence on your stress and significantly reduce it. | | | | regularly, you can reach a point where all you have to |
| When we are experiencing stress we breathe shallow | | | | do is feel in your body where you are experiencing |
| breathes up in our chest. When we are relaxed, we | | | | muscle tension, think of that muscle group in your mind, |
| breathe slow, deep breaths by expanding our lower | | | | say that word or phrase, and while you are in that |
| stomach area. Just by imitating the physiological states | | | | stressful situation, you will experience relaxation. |
| of relaxation, by controlling our breathing consciously to | | | | Exercise is another very effective way to relieve |
| be like that when we experience relaxation, we induce | | | | stress. It releases tension in the muscles, which leads |
| our minds and bodies to experience relaxation. Thus, | | | | to a state of relaxation when completed. It improves |
| we can note here that breathing to promote relaxation, | | | | blood flow to your brain and throughout your body to |
| even without the act of meditation is a valuable | | | | bring more nutrients and oxygen to these areas and |
| resource for reducing stress. The beauty of using | | | | remove toxins and other waste products from them |
| breathing for this purpose is that it can be employed | | | | too. In addition, a body in better physical condition is |
| wherever you are, even at work. You can just stop | | | | better able to deal with the actual physiological |
| for a few moments and take a few slow, deep | | | | stresses created by being in stress creating situations. |
| diaphragm breaths and you will be able to counter any | | | | Exercising results in an improved mood. This may |
| stress you experiencing. | | | | result from physiological changes within your body, but |
| Another way you can meditate is to concentrate on | | | | there is another reason as well. While you are |
| looking at an object. You can do this with anything, but | | | | exercising, especially if you are doing some sport, you |
| it can be more relaxing to choose a flower or an | | | | are focusing on other things rather then the concerns |
| attractive piece of glass or pottery or a candle with a | | | | which were causing you stress. Exercise will also help |
| flame. Observe it carefully, noticing everything about it. | | | | you to sleep soundly, and getting enough healthy sleep |
| Of course, this can be enhanced by breathing in the | | | | is an important part of combating stress. You should |
| relaxing way at the same time, even if your attention is | | | | examine your sleep habits and make sure you are |
| no longer on your breathing, but on the object. Some | | | | getting enough sleep each night. Many people do not |
| people can become very relaxed by focusing on a | | | | get enough sleep and this contributes to the stress |
| sound repeated silently in your mind. It can be short | | | | they experience trying to cope with things during their |
| word; it can be a number, like one, or the word "easy,", | | | | waking life. If you are one of the individuals who do not |
| or the traditional sound used in religion, Om. You can | | | | get plentiful sleep, you should seriously consider |
| even make up your own! Today many people have | | | | rearranging your life to get more sleep. Make sure you |
| sound machines, and some of you may prefer to sit | | | | consult your doctor before beginning any new |
| quietly with all your attention on listening to the sounds | | | | exercise program. |
| generated by your machine. You could listen to waves | | | | There are some forms of exercise that combine |
| on a beach, or crickets at night, or a downpour in a | | | | meditation, breathing and physical movement. For |
| rainforest. Many people get relaxed from just listening | | | | example, you might wish to try Tai Chi or Yoga. |
| to such sounds without using them for meditation. | | | | Remember, the best stress reduction system is the |
| There are also many meditative recordings designed | | | | one that works for you and leads to less stress and |
| to initiate relaxation in the person. Perhaps one of | | | | more relaxation. Often people can improve their overall |
| these will prove to your liking and be very beneficial to | | | | results by just adding more pleasant enjoyable |
| you. While you are meditating in the way you have | | | | moments during the day. Listening to your favorite |
| chosen, some other thoughts may enter your mind, do | | | | music or reading a good book are some things you |
| not fight them. Just gently turn your attention back to | | | | may have neglected to include in your life recently. |
| what you were focusing on. | | | | Taking the time to enjoy good food, and taking a brisk |
| Using imagery is another way to relieve stress that | | | | walk can all add up to less stress and a more |
| people find extremely pleasant. You can either use a | | | | enjoyable relaxing existence. A lot of little things can |
| remembered peaceful, relaxing scene you have | | | | add up and change the tone of your life toward the |
| experienced or make up an entirely imaginary one. As | | | | more positive. One of these things, often overlooked, is |
| you create this image in your mind, make sure to | | | | to include more humor in your life. This might include |
| involve as many senses as possible. For example, an | | | | seeing more comedies in the movies, and amusing |
| image of a beach should involve seeing the waves | | | | shows on TV, for example, going to the Comedy |
| and the blue sky with some lovely clouds in it; while at | | | | Channel regularly, or reading your favorite comedian's |
| the same time, you should be hearing the sounds of | | | | latest book. It is now accepted that humor and laughter |
| the waves and smelling the water and sand, feeling | | | | can significantly lower stress and have very positive |
| the warmth of the sun and a light breeze on your | | | | mental and physiological effects on your health. |
| body. | | | | You must experiment and see what works best for |
| Other imagery might involve seeing stress flow out of | | | | you. Often it may actually be a combination of things |
| your body, or things you are concerned with moving | | | | that will best lead to you a less stressful, more relaxing |
| away from you into the distance. You can also see | | | | and enjoyable life. |