![]() ![]() Sometimes flipping the off switch isn’t enough: You’ve got to unplug the whole machine. Nothing is supposed to happen in these five minutes-the goal is to practice exercising control over your focus, so that you can put it where you want, and not just where it takes you. As soon as your mind starts to wander (it will) and thoughts pop up (they will), just note that it’s happening, and draw your attention back to the here and now. One way to do this is with a short 5-minute mindfulness meditation-and don’t worry too much about doing it “the right way.” Simply sit quietly without distractions for five minutes, and focus on your breath. After all, how can you enjoy a vacation (or quiet time with the kids, or a date with your partner) if you’re not “there” to experience it? That’s the opposite of relaxation! The practice of being present right here, in this moment, is key to finding a sense of calm and balance-and central to just about every mindfulness practice on the planet. You can’t relax while re-running scenes from yesterday or worrying about what will happen later. Here are three ways to flex and build your relaxation muscle: To get better at relaxing, you have to practice it more than once a year! You can get more out of your vacation, or even your weekend, by learning to work your relaxation muscle a little every day. It’s like you can’t find the “off” switch. But if you’re like many people, even after you plop down into a beach chair, you find your brain running nonstop. That’s because relaxation is actually like a muscle: If you don’t flex it regularly, it atrophies. We finally get a day off or take that vacation but instead of feeling relaxed, we feel restless. Aim to focus on the present and think positive thoughts.There is a widely held misconception in our culture that relaxation is a reflex-meaning, if we can create the ideal environment, relaxation will just…happen. You may want to close your eyes, sit in a quiet spot, loosen any tight clothing, and focus on your breathing. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. ![]() To relax using visualization, try to include as many senses as you can, such as smell, sight, sound and touch. In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat. You can also start with your head and neck and work down to your toes. This is best done in a quiet area without interruptions. In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can become more aware of physical sensations. This can help you focus on the difference between muscle tension and relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group. Then you can focus on relaxing your breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one. For example, you may imagine a peaceful setting. You repeat words or suggestions in your mind that may help you relax and reduce muscle tension. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. Autogenic means something that comes from within you.
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