Relaxation Techniques
Relaxation Technique 1: Breathing Meditation for Stress Relief
With its focus on full, cleansing breaths, deep breathing is a simple yet powerful relaxation technique. It is easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
Practicing Deep Breathing Meditation
The key to deep breathing is to breathe deeply from the abdomen, getting as much fresh air as possible in your lungs. When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense, short of breath, and anxious you feel.
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Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
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Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
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Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
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Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.
If you find it difficult breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach and try to breathe so that the book rises as you inhale and falls as you exhale.
Relaxation Technique 2: Progressive Muscle Relaxation for Stress Relief
Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body.
With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—and complete relaxation—feels like in different parts of the body. This awareness helps you spot and counteract the first signs of muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.
Practicing Progressive Muscle Relaxation
Before practicing progressive muscle relaxation, consult with your doctor if you have a history of muscle spasms, back problems, or other serious injuries that may be aggravated by tensing muscles.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.
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Loosen your clothing, take off your shoes, and get comfortable.
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Take a few minutes to relax, breathing in and out in slow, deep breaths.
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When you are relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
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Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
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Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
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Stay in this relaxed state for a moment, breathing deeply and slowly.
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When you are ready, shift your attention to your left foot and repeat.
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Move slowly up through your body, contracting and relaxing the muscle groups as you go.
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Try not to tense muscles other than those intended.
Progressive Muscle Relaxation Sequence
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Right foot
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Left foot
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Right calf
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Left calf
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Right thigh
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Left thigh
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Hips and buttocks
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Stomach
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Chest
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Back
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Right arm and hand
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Left arm and hand
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Neck and shoulders
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Face
If you are left-handed you may want to begin with your left foot instead.
Relaxation Technique 3: Body Scan Meditation for Stress Relief
A body scan is similar to progressive muscle relaxation except that instead of tensing and relaxing muscles, you simply focus on sensations in each part of your body.
(Instructions continue through legs, torso, arms, neck, face, and head, ending with quiet relaxation and gentle stretching.)
Relaxation Technique 4: Mindfulness for Stress Relief
Mindfulness is the ability to remain aware of how you are feeling right now—your moment-to-moment experience, both internal and external.
Key points:
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Quiet environment
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Comfortable position
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Point of focus
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Observant, noncritical attitude
Relaxation Technique 5: Visualization Meditation for Stress Relief
Visualization involves imagining a peaceful place using multiple senses—sight, sound, smell, touch, and taste. Examples include beaches, forests, or lakes. Explore sensory details and return gently to the present when finished.
Relaxation Technique 6: Yoga and Tai Chi for Stress Relief
Yoga combines movement and breathing to reduce anxiety and improve flexibility and balance. Gentle yoga styles such as Satyananda or Hatha are best for stress relief.
Tai chi uses slow, flowing movements to calm the mind and body and reduce stress. It is low-impact and suitable for all ages.
Making Relaxation Techniques Part of Your Life
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Schedule daily practice time
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Practice while doing everyday activities
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Use mindfulness during exercise
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Avoid practicing when sleepy
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Expect ups and downs
Resource: http://helpguide.org/mental/stress_relief_meditation_yoga_relaxation.htm