3 Simple Relaxation Techniques

Tips for de-stressing quickly

:: by E.C. LaMeaux

One of the most important keys to maintain good health is the ability to relax. Relaxation is good for the body. It adjusts our hormone levels while lowering our heart rate and blood pressure. Relaxation helps us fight illness, and it heightens our mental abilities.
You may struggle to become relaxed, or it seems to take a long time. However, there are some very simple and effective relaxation techniques available to you to help you quickly glide into a calmer mental and physical state. We all have a built-in relaxation response, and the goal is to trigger that response with simple relaxation exercises.

Adjust your environment

Find a quiet place where you can close your eyes comfortably and just "be" for a few minutes. Choose features that specifically help you mentally and physically relax, such as soft music, a comfortable chair, non-distracting lighting and agreeable room temperature. If you will be more comfortable, remove your shoes.

Guide your relaxation all the way through your body

Rest your hands on your legs just above the knees. Mentally picture the stress leaving each part of your body as you concentrate on that part. Start with your head, noticing and mentally releasing tension in your neck, face, forehead and so forth. Next, move your mental relaxation to your shoulders, then back, chest, stomach, thighs, knees, lower legs and feet. Keep your thoughts simple and gentle.

Focus on your breathing

Take deep breaths, in through your nose and out through your mouth. After guiding your relaxation exercise all the way from the top to the bottom of your body, continue breathing deeply with thoughts of wellness. Pastor and motivational speaker and writer Joel Osteen recommends mental exercises during the breathing in which you think about affirmations such as:

• I am breathing in joy. I am breathing out strife.

• I am breathing in strength and healing. I am breathing out illness.

• I am breathing in refreshment and encouragement. I am breathing out defeat.

With practice, you can reach a very deep state of mental relaxation in just a few minutes, after which you will feel noticeably rejuvenated and alert. You can do each relaxation exercise on this list in tandem or separately, and you may supplement these techniques with additional tools. For example, you may choose to record a short guided relaxation exercise to listen to as you step through your personalized strategy.
Relaxation is an important part of good health, vital for maintaining clear-mindedness and overall wellness. Make time for it every day, and develop a relaxation technique that deeply relaxes you quickly. You'll find that your built-in relaxation response will make it easy to relax with just a little practice.
Give yourself a comfortable place with no distractions; gently, mentally walk through your body to release tension throughout; and couple your guided relaxation exercise and self-edifying affirmations with deep, cleansing breathing. You will find yourself not only relaxed but also alert, strengthened and more enthused for that next set of challenges.

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3 Yoga Poses for Peace of Mind

Relax your mind and body with yoga

:: by E.C. LaMeaux

According to WebMD, yoga is a tradition that has been practiced for around 5,000 years and one that about 11 million Americans practice. Some enjoy yoga for its fitness benefits, while others do it for the peace of mind it brings. Not only does yoga involve positions that can increase flexibility and release tension, it also has mental and spiritual benefits. Controlled breathing and meditation are parts of most yoga practices. While WebMD states that people get the most health benefits out of a yoga poses that make them move, there are some poses that involve little more than just sitting still and breathing that will help calm your mind, which is also beneficial to your health. Here are three of them:

1. Lotus position

The lotus position, also known as the cross-legged position, is one of the most well-known poses in yoga and most often performed while meditating. According to Zen Mountain Monastery in New York, the position of the body during meditation often has to do with the function of the mind. When you’re in an open position like the yoga lotus pose, you can open yourself up to meditative thoughts more easily. There are several types of lotus positions, including the full lotus, or Padmasana in Sanskrit, the most stable position which places a foot on each thigh, and the half lotus, or Ardha Padmasana, where one foot rests on a thigh and the other foot is placed under the thigh. Whichever one is most comfortable, that’s the best position for you to find peace of mind.

2. Corpse pose

According to Yoga Journal, the corpse pose, or Savasana, is one of complete relaxation that can help calm you down as well as relieve mild depression and headaches. To do this pose:

• Begin by sitting on the floor with bent knees and feet on the floor.

• Next, lift your pelvis off the floor, and use your hands to push the pelvis toward the tailbone before coming to rest it on the floor again.

• While breathing in, push through your heels to stretch out both legs. Allow your groin to relax as you make sure your feet are angled out from the spine.

• Now, allow your tailbone and your torso to relax, with your hands behind the back of your head to keep it from lying down with your spine.

• Finally, lay your head down, staying in this position for about five minutes.

3. Standing forward bend

This position is best for those who are flexible and don't mind standing. According to Yoga Journal, you can start forward bend, or Uttanasana, by standing straight with your feet parallel to your hips. Keeping your back straight, bend from the hips until your hamstrings are stretching. If you're flexible, place your palms on the floor on either side of your feet; otherwise, cross your arms with each hand on the opposite elbow. With each exhalation, allow your body to relax deeper into the stretch. With each breath, allow your stress to dissipate and peace to fill your mind.

Gentle and easy positions

It's the deep breathing in yoga paired with moving and standing still that increases relaxation and finding peace of mind. For this reason, yoga that is too forceful may be stressful for the beginner or the person looking for a calming, relaxing experience. If you're trying to pick a yoga practice to follow, it might be useful to try different DVDs or online yoga videos at home first — ones that advertise peaceful, gentle, relaxing or meditative positions.

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[http://life.gaiam.com/article/3-yoga-poses-peace-mind] republished courtesy of Gaiam Life.