Being relaxed is essential for your general wellbeing. It increases energy levels, helps to lower blood pressure and relieve frequent headaches. It can also help you to cope better with problems of everyday life whether at home or at work. It also helps you to have a more positive attitude when dealing with menopausal symptoms.
Deep muscle relaxation
This popular method of relaxation takes a little time to learn but the benefits are worth it.
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- Find a peaceful spot.
- Lie on your back or sit in a comfortable chair.
- Tense your right hand and release it. Imagine that your hand is heavy and warm. Do the same with your forearm, upper arm and shoulder all on the right. Move on to your right foot, lower and upper leg. Repeat the same process on the other side of your body starting with your left hand. Now take a few seconds to appreciate the feeling of being relaxed.
- Relax the musclesaround your hips, moving up to your abdomen and chest like a wave.
- Let the same wave of relaxation flow to your shoulders, up your neck to your jaw and face. Tense the muscles around your eyes and forehead and then release them. Imagine your forehead being smooth and untroubled.
You should do this twice a day for about 15 minutes. For the time-challenged even 5 minutes can be beneficial.
If you are comfortable with deep muscle relaxation, then you can move on to deep mental relaxation.
Deep mental relaxation
This is a kind of meditation where you try to separate your thoughts from what’s happening in your body. It relieves stress, tension and anxiety.
- Find a quiet place where you won’t be disturbed.
- Lie down or sit in a comfortable chair.
- Close your eyes and breathe deeply.
- Allow your thoughts to roam. Stop recurring thoughts by saying ‘no’ to them under your breath until they disappear.
- Visualize a calming picture in your mind – clear blue sky, leaves dropping from a tree and drifting in the wind, a calm blue sea, anything you find relaxing. Blue is a soothing colour so use as much of it as you can in your imagery.
- Make sure your breathing is slow and natural.
- You may like to repeat a calming word to yourself like ‘peace’ or ‘calm’.
- Keep the muscles of your face relaxed.
Once you are comfortable with both deep muscle and deep mental relaxation, you can do them both twice a day.
Breathe, please!
Most people don’t know how to breathe properly, you may be one of them.
Stand in front of a mirror. Does your tummy move when you breathe in? If it doesn’t you may be using only about 1/3 of your lung’s total capacity. This means you’re depriving your body of oxygen.
Stop now. Take a deep breath with your whole chest and abdomen. Experience the difference and enjoy the burst of extra oxygen you’ve just given your body.
