Have you ever stayed awake at night feeling tense, tired and worried, attempting to switch off from the days events and just trying to relax only to find that the harder you tried the more difficult it became to get into a peaceful state of mind? Learning to relax and finding ways to relax seems like such an effort to not make an effort. Confused? It can be very frustrating when trying to relax after a stressful day or maybe just a busy day.
It is important to remember you can rely on both your body and your mind to get into a peaceful state of mind. The process of relaxing will take care of itself once you learn to deal with those physical and mental tensions which interfere with your ability to relax. The fact is the necessity to deal with the things that can get in the way of letting go, are of most importance. There are four steps you need to go through in order to reach your goal of relaxation. The four steps are as follows:
1) Preparation - Preparing to Relax.
2) Practice - The Basic Exercise.
3) Application of Your Learned Skill.
4) Ways of Developing a Relaxed Attitude.
Step 1 - Preparation - Preparing to Relax:
The best advice we can give you here is to choose a method which best suits your needs and stick with it. Every day you need to schedule a time to practice, undisturbed, for no less than a half hour. It is important to make sure you pick a comfortable place for your daily practice.
There are many methods of relaxation and little research as to which ones work the best. Research does show that learning to relax helps people become calmer, less tense and less anxious, so it really doesn't matter what method you choose. What does matter is once you choose a method for your style it is best to stick with it until you get the habit of practicing relaxation. Once you become experienced at relaxing then you may want to try other methods as an experiment.
Step 2 - Practice - The Basic Exercise:
You have probably heard the phrase "Practice makes perfect" or "The mother of all skill is repition (practice)". It is so true that you need to find an undisturbed time which works best for your schedule and stick to it. Practice every day for a half hour and you will see huge gains mentally and physically as a result. You will notice your mood will improve, your focus will improve, the way you feel and deal with your daily tasks will start to seem so much easier.
Here is a basic exercise for you to consider:
Find a place where you will be undisturbed for a half hour, a place where you feel secure, then turn your focus to your hands. When you are ready, tighten all muscles in both your hands. Clench your fists, and hold the tension as you count slowly to five, then let the tension go. Feel the tension draining out through your fingers, letting them come to rest. Each time you exhale allow your hands to become heavier. Give yourself the time you need to focus on your hands before you repeat the exercise with the next muscle group.
Step 3 - Application of Your Learned Skill:
When you are able to achieve deep muscle relaxation, you need to learn how to use this new skill in ways that make you feel better. The next stage involves learning how to recognize small degrees of tension early and how to let them go before they build up. This can be achieved by shortening the exercise, so you can relax quickly, and by practicing in increasingly difficult situations.
Step 4 - Ways of Developing a Relaxed Attitude:
Relaxation is a habit, an attitude as well as a skill. You need to make it part of your daily life in every possible way you can:
- Adopt a relaxed posture.
- Stop rushing about.
- Make a habit of doing the things you find relaxing.
- Look for pleasures and treats.
- Give yourself breaks
