In these times when technologies are everywhere around us and we have so many things to do during the day, most of us have forgotten how to really relax. Relaxation is one of the simplest strategies that help you cope with stress and impacts your health and wellbeing generally. Moreover, it’s not just a way to calm down before you fall asleep. Learn relaxation benefits and how to relax your mind below.
Relaxation benefits*:
Relaxation refreshes and renews our bodies’ reserves, stimulates natural calming.
It lowers pulse and blood pressure.
It reduces anxiety and helps develop the ability to handle stressful situations.
It boosts greater awareness of wellbeing.
Apply these ideas and develop relaxation skills to help you learn deep relaxation:
Place for relaxation practice
A quiet environment is the best place to practice relaxation. Turn off your phone or computer. Find a peaceful, calming, and safe place where you could sit for a few minutes at your home and practice relaxation. Do it every day at the same time, it will be easier to create a daily routine.
Sitting posture
Practicing relaxation in the sitting posture helps your body relax as much as possible without falling asleep. You can sit comfortably on the floor or in a chair. While sitting, your head and neck should be aligned with your spine. This ensures the correct flow of your body’s energy.
The right attitude
When you start practicing relaxation, the most important thing to learn is to put aside your problems and worries consciously. Untrained thoughts tend to wander. It’s not always easy to block negative thoughts. While you may not always be able to block out worries or negative thoughts, you don’t need to be concentrated on them. Read more on how to manage negative thoughts. As you keep practicing relaxation you will gain control over your attitude more and more.
Be in the moment
One of the ways to practice relaxation is to be in the moment. According to Buddhism our minds are restless like monkeys jumping from trees to trees, it’s called monkey minds, that’s why it’s almost impossible to enjoy the present. The first step is knowing that your monkey minds can be trained. To be in the moment you need to put aside worries and anxiety to feel calmer. When your monkey mind will try to jump again, just bring your thoughts back to your breath. Listen to it, feel how your lungs expand, observe your sensations. That allows you to experience life more fully.
Attention
As we already learned deep relaxation is impossible without managing your minds. Attention is an essential part of learning relaxation. It is normal to drop out attention from your focus. When you recognize it’s happening, practice to return it back. This will strengthen your ability to stabilize your attention. Deep concentration on your slow breathing helps you feel more relaxed.
Slow breathing technique
- While sitting comfortably take a few full breaths.
- Notice your body. Sense your body parts that feel tense. Relax this tension.
- Move your head slowly several times and then roll your shoulders backward, down, forward, up.
- Take two deep breaths and exhale slowly for four seconds.
This little slow breathing technique is a great mind refreshing pause, you can do this technique any time you want.
SOURCES:
Prepared according to the article “Relaxation and mental health” – https://www.healthdirect.gov.au/relaxation
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