Relaxation everyday
May 22, 2007 at 11:20 pm | Posted in breathing, exercise, health, relaxation | Leave a commentHere is an excercise that will really help you begin a relaxation practice – see how you feel at the end of it – there are no other resources needed other than your breath!
The Relaxation Response is a simple practice that once learned takes 10 to 20 minutes a day and can relieve the stress and tension that stands between you and a richer and healthier life. The technique was developed by Herbert Benson, M.D. at Harvard Medical School, tested extensively and written up in his book entitled, of all things, “the Relaxation Response”.
I encourage you to set aside 10 or 20 minutes today and try it. The following is the technique taken word for word from his book.
1.
Sit quietly in a comfortable position.
2.
Close your eyes.
3.
Deeply relax all your muscles,
beginning at your feet and progressing up to your face.
Keep them relaxed.
4.
Breathe through your nose.
Become aware of your breathing.
As you breathe out, say the word, “ONE”,
silently to yourself. For example,
breathe IN … OUT, “ONE”,- IN .. OUT, “ONE”, etc.
Breathe easily and naturally.
5.
Continue for 10 to 20 minutes.
You may open your eyes to check the time, but do not use an alarm.
When you finish, sit quietly for several minutes,
at first with your eyes closed and later with your eyes opened.
Do not stand up for a few minutes..
6.
Do not worry about whether you are successful
in achieving a deep level of relaxation.
Maintain a passive attitude and permit relaxation to occur at its own pace.
When distracting thoughts occur,
try to ignore them by not dwelling upon them
and return to repeating “ONE.”
With practice, the response should come with little effort.
ractice the technique once or twice daily,
but not within two hours after any meal,
since the digestive processes seem to interfere with
the elicitation of the Relaxation Response.
- The Relaxation Response, Herbert Benson, M.D.
Practical Practices for Relaxation
April 8, 2007 at 10:18 pm | Posted in aging, breathing, relaxation | Leave a commentI was researching tonight for relaxation practices. Often we don’t know how they would fit into a day – easily – without the effort.
Its a great way re-energerize – some relaxation visualisation for the face is the best anti aging therapy - send your eyes soothing cool thoughts, your jaw permission to drop and your lips to relax and forehead to smooth out from the middle to the edges – all to de-stress immediately
Breathing is always the quickest connection to peace. Plant you feet firmly on the floor and breath deeply feeling the breath going in and exhaling more than you think possible. Just three times over and the world may feel different. Perhaps a tranquil visual image will assist the overall effect.
Here is an article that has a couple of great ideas for quick fixes to the stressors of the day.
happy oestre, till in your fertile soil, tune in to the deep
Relaxation and yoga…to sleep
April 5, 2007 at 9:47 pm | Posted in breathing, health, relaxation, Uncategorized | Leave a commentThe adreneline cumulated from the day sometimes is distracting and doesn’t allow a calm and restful entry to sleep. Breath work can really help the mind and body to reconnect after the days stresses and thus relax together. Being conscious of breath throughout the day is also a good way to maintain your ease and composure throughout the day.
Of course caffeine and traffic don’t help, and knowing that time has its own way of progressing in the day however can allow more a sustained level relaxation, more consistently. Breathing for 15 minutes before you go to sleep can have a significant relaxation affect as the parasympathetic nerves are stimulated and allow a more relaxed pulse.
Yoga before bed can help – childs pose, knees bent on the floor, belly between knees, with forehead on the fllor and arms draped either over the shoulders or hands out in front, breath deeply for 5 minutes or more.
Or just lying down and focusing on your belly rising and falling – observe your belly rising and falling with your breath of life, in and out.
For those with sore legs find a wall that you can put your legs up – at first parallel to each other, for 3 to 4 mintues or longer and then spread your legs into a comfortable ‘v’ for another few minutes. On your back, bring knees to chest and rock slowly side to side, becoming still and breath into your lower back to relax it towards the ground.
Try a couple of different routines before bed to let you body know sleep is coming soon.
Sweet dreams……zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
Evening yoga for good health
February 1, 2007 at 10:44 pm | Posted in breathing, health, relaxation, yoga | Leave a commentBuild great health – yoga in the evening!
Relaxation is key to a good sleep and a good sleep is key to nourishing the body and mind overnight for a fresh start in the morning. Yoga in the evening is great:)
Tonight I taught my second yoga class and i was happy it was well received. Although i don’t get the physical work through I do benefit greatly as i must settle and breath along with the class. Some people don’t breath very consciously so i lead them with rather loud inhales and sighs on the exhale. This breathing is the key to relaxing me and refreshing me. I am amazed at the shift in my energy to a settled and grounded state when i engage in the breath work that underlies yoga. It is not just the postures that relax me its the breathing - interspersed with direction which I give on postures.
This is a revelation for me – its the breathing in addition to the postures!
More focus on breathing deeply throughout the day is what I need to help me to maintain this relaxed, open yet alert state. I also dont’ seem to need my frequent sweet evening snack either – something in me becomes so balanced with this breath work and relaxation.
I must leave this laptop early enough to fit in more breathing and legs up the wall (see yesterday)
Free Online yoga & bedtime yoga
January 31, 2007 at 10:29 pm | Posted in breathing, exercise, relaxation, yoga | 7 CommentsMore online yoga – classes you can do at home with great instructors and a beautiful view
Also relaxing yoga before bedtime helps with a sound sleep – try both legs straight up a wall, lying on your back with your ‘cheeks’ against the wall. Spread your arms comfortably out to either side and focus on your breath – just the rise and fall of the belly – after a few minutes try spreading your legs out, on the wall, into a ‘v’ shape. Breath slowly and follow your breath all the way down to your pelvis, allowing a natural exhale to follow.
This and other bedtime yoga routines with breath are working for me to get a sound sleep.
Free online yoga
January 25, 2007 at 11:04 pm | Posted in breathing, exercise, health, meditation, relaxation | Leave a commentHere’s free yoga on the web. Yoga brings together the body and mind. Breathing is a very inportant part of it. The breath work is inherently relaxing with new energy breathed in and toxins breathed out. Interestingly what we know as yoga in the west is the preparation for meditation. The breath and exercise quiets the mind with the focus required to concentrate on the posture and the alignment. Then one is ready for the real purpose – meditation.
Jiva Diva - This one has a great selection of 20 minute podcast classes – and a few longer classes. You do need to be familiar with yoga as they can go at a pace through the asanas or postures. This woman is becoming well known and is often traveling of late.
Health, breath and massage
January 17, 2007 at 4:37 pm | Posted in breathing, health, relaxation | Leave a commentJust came from a massage. Wonderful to treat myself.
I understand that emotions are held in our bodies. Often when I have a chronic pain I ask my body what is being held. Interestingly we often have one side of the body that is more chronically in pain. For me it is often my left side. The top of my left shoulder, into the back and up the neck are most frequent. As the feminine is often thought to be symbolically embodied in the left side I often think my feminine is chronically challenged.
Well, patterns of attention (to my left side) have left my right side with much less attention. Today what i thought was an issue in my left shoulder (as per usual) turns out to be a deeper ( i beleive stoically held) pain under my right shoulder blade.
My interpretation is my left has evolved and now the the right side wants attention as it has ‘held’ too long and is now ready to release. Once the masterful massuese got into the tissue and I breathed deeply it was a big release of muscles and emotions. SO wonderful.
Breathing was the key to really letting go with the deep tissue massage and with deep breathing old hurts can emerge and be released more easily from my being. The result is better flow of energy throughout my body and an increased sense of vitality, relaxation and physical comfort.
Think you can’t afford a massage – try some quiet time to yourself and with deep breathing slowly knead the muscles some lotion or oil – your body will love the attention.
Also many cities have massage colleges with significantly reduced prices for students practicing massage.
Bone Breathing
January 12, 2007 at 11:17 pm | Posted in aging, breathing, health, relaxation | Leave a commentTonight i attended a fascinating workshop based on Taoist principles that was all about our bones and using the breath to build them. We did a lot of breathing and focused the resulting energy to various bones. Two hours later I feel strong and relaxed, well grounded and bouyant of spirit.
Minke De Vos , our workshop leader advised that we generate red blood cells in our long round bones (ie arms and legs) and white blood cells in our flat bones (ie pubic, ribs, sternum). Another fascinating principle was that we age from bottom to top and grow from top to bottom – now that sounds a little too succinct yet the explanation says it all. As babies we have big heads, with very soft skulls, and small bodies – the growth is downwards with the body becoming bigger and bigger. As we age, it is from the bottom up as injuries and chronic pains can render us less and less mobile and our organs don’t work as efficiently and over time this spiral caused by immobility and lack of flexibility allows the body to become less and less resilient to healing itself.
The Taoists were known to be very keen on longevity and as an extension, immortality. They spent a lot of time searching and practicing with elixirs to find the modern day equivalent of the ‘fountain of youth’. In fact, the Taoist pantheon reveres the ‘Eight Immortals’.
Tonight my felt sense was that directing my attention to ‘pulling earth’ energy into my legs was strengthening and envisioning ‘screwing’ down the energy through the leg, on the outbreath, was a significant feeling of being grounded in a short bit of time. I have done directed breath work before where one imagines roots into the ground through the body. This technique however felt like an ancient treasure, with incredibly effective results in a short period of time. I don’t know if my legs are stronger or my bones denser from this practice, yet I interpret my felt sense to have discovered an ancient treaure and with practice, of real benefit.
Breathing – After two hours of deep attentive breathing and my skin even looks better, my energy is great at 10pm (1 hr later) and I feel very connected to my body.
A great invesment of my time and energy. Tomorrow i go back to the workshop to discover Taoist healing practices. ( I bet it has a whole lot of breathing:)
Massage tips – relax to the max!
January 10, 2007 at 11:22 pm | Posted in breathing, health, relaxation | Leave a commentBody massage is a marvelous way to get relaxed – the tight muscles relax, the blood flow is refreshed, and increased oxygen to your cells provides a foundation for good health .
A few tips for ensuring a great massage experience.
1. choose a relaxation massuese wisely and rely on personal referrals
2. arrive 10-15 minutes before your appointment if it is your first time as there will be some questions and possibly a liability waiver to sign (don’t want this admin to cut into valuable massage time)
3. communicate your expectations and why you came as well as any injuries or chronic issues you would like to address. Provide feedback if you are at all uncomfortable, so you can get your comfort back and not take away from the relaxation experience.
4. I recommend undressing to your underwear ( mostly ensure you are comfortable) and know if you are to start ‘face down’ or ‘face up’. Massage therapists respect your body and your preferences so talk about what you would prefer and ask about what is best from their perspective. You make the call with clothing – everyone is different.
5. Once positioned, breath 10 deep breaths and with each breath consciously let go of your stress. Focus on breathing, letting out the tension you may notice in various parts of your body - your jaw, neck, lowerback, shoulders and your body’s chronic places. Let go of all thoughts that are not ‘now’ - stay with the breathing and observe how you body is feeling with each action of the massage therapist… after a while your mind may just give up and think of nothing. If a distracting tough comes along observe it and let it go – it is not needed at this time.
I give massages from time to time – I really enjoy the activity as it is very grounding for me - I feel relaxed afterwards. For me giving a massage benefits me on many levels – I can resonate with the person physically relaxing; I am giving of my own energy; I am enjoying concentrated effort with an intense awareness of observing the person’s body responding to my massage. As well, I am focussed in the moment and in tune with my own intuition as I often have a sixth sense about what is the next right move to support the person to really let go of the stress in their physical body.
I have training in Chinese accupressure massage and relaxation massage – the courses were healing within themselves. So much practicing on each other and the relaxation reverberates back and forth between the receiver and giver of massage.
One key to a great massage is deep breathing. I encourage clients to breath deeply and bring awareness to their breath in their body. The breath really connect the mind and body. If the mental focus is concentrated on breathing, the client is more likely to let go off mental issues that have been stressful. In fact I encourage sound on the ‘out breath’ - such as a sigh, groan, moan, wheeze – whatever it takes to release the energy in the body that is keeping the physical body tight.
Massaging another or yourself, or best of all get a massage - take time to relax – your renewed energy will make the time and money worthwhile.
Another step to ’self care’ and good health.
Hello to health and relaxation!
January 6, 2007 at 1:50 am | Posted in breathing, health, relaxation, Uncategorized | Leave a commentWelcome – I am grateful for the opportunity to create this space for relaxation.
The basics for me to relax are breathing and awareness. Through relaxing I am able to enhance my personal health, awareness and growth. In meditation I can clear my mind of thoughts and truly relax my entire being.
Daily practices such as walking, yoga, focused breathing and meditation are a great foundation for good health and have been proven effective in reducing many different chronic conditions such as stress, blood pressure, headaches, poor sleep, depression and anxiety.
I want to ensure I share my commitment to these daily practices with people that are yearning to know themslves and be all they can be.
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