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stress relief meditation
Consider decorating one aspect of your home, meant only to encourage and promote relaxation. Delegate responsibilities with consideration. Take in another good deep breath and hold your position for a minute or two.
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Stay in this for as long as you can. Your perception of the situation is what will or will not make it stressful. Whatever you choose, make sure it relaxes and does not energize you. Laughter is powerful medicine! We can find that we are more accident-prone and less able to make good decisions.
To be best aware of maintaining your state of calm, pay special attention to your breathing.
Being aware of your breath will improve your physical and emotional health in very dramatic ways.
Every member of the family can be taught to breathe slowly and consciously with breath awareness. The health benefits for the body and emotions will increase over the years as you patiently practice.
Breath Awareness Tips
Gently inhale and exhale through the nose.
Breathe smoothly, slowly, quietly & continuously.
Keep your head neck and trunk completely straight.
Make note of the sensation of coolness as you inhale at the tip of the nose and the sensation of warmth as you exhale.
Practice slow purposeful breathing with a goal of inhaling for 8 seconds and exhaling for 8 seconds.
Stay within your comfort zone. Do not strain.
Practice breath awareness for 12 minutes/twice a day or longer. Your nervous system will gain great benefits from this practice.
TARGETED RELAXATION TECHNIQUES
Try these relaxation techniques that target specific parts of the body:
The Five Finger Exercise
-In a relaxing chair, sit back and take a few deep breaths.
-Next, establish an easy, regular breathing pattern.
-Take in a deep breath and as you exhale, touch your index finger to your thumb. Imagine a time when your body felt a healthy tired, like how you felt after a good tennis match, or just stepping out of a hot tub or sauna....
-Now, take another good deep breath, and as you exhale, touch middle finger to your thumb. Imagine a time when you had an especially loving experience, when you felt warm and safe. Take a moment to really feel that same feeling as vividly as you had experienced it....
-Next, take another deep breath, and as you exhale, touch your ring finger to your thumb and imagine a time when you performed especially well, when you aced something that was important to you. Take that feeling of accomplishment in now and feel it as fully now as you did then...
-Lastly, take one more very deep breath in and as you exhale, touch your little finger to your thumb and as you do, imagine seeing the most beautiful place you have ever experienced...or imagine how you would feel being there now...Take a moment to fully absorb the fullness of what you feel being there.... and when you're entirely ready, and bringing with you all of these same feelings for the rest of your day, come back...