One of the things that helps people to grow and think more critically is when they are relaxed. The more you are relaxed the more you will be able to manage stress, enhance your concentration, your overall welfare and your productivity level. Generally, you will greatly benefit if you are overly relaxed. Here is a guide on how to relax your body and mind.
Factors To Consider
Before you are fully relaxed, you will need to ensure that you have prepared well for the relaxation mode. Here are the things you might want to consider:
- Mind The Surrounding. You will need to find a place that is peaceful enough and relaxing. The place should be able to contain you alone for about ten to twenty minutes. The relaxation techniques will be effective if the place is conducive.
- More Practice. You will then need to practice daily, either once or twice.
- Be Consistent. Another thing that you will need to consider is to ensure you stick to one technique of relaxation. Always remember that not each method will be suitable to everyone.
- Don’t Quit. You should never stop trying, especially if you do not notice an immediate change. It can take you more than a week or two to notice a change.
Since there are various techniques that will be suitable for every person, you will need to choose one that flows swiftly with you.
Gradual Muscle Relaxation
This method will help assist you to relax most of the major muscle groups. It is also quite simple to do this technique. Here is how to go about it:
- You will need to start with clothes that are comfortable and loosely fitting. Then find you favourite position when you lie down or sit in a chair.
- Work on your facial muscles. Start by frowning hard for about five to ten seconds, then relax the muscles. After frowning, scrunch or knit your eyebrows for about five or ten seconds, then release them.
- Work on your jaw. After the front face area, you will need to head to your jaw, then the arms, legs, chest and other muscle groups.
Ensure you relaxed and tensed each of your muscle group all over your body.
Meditating is a technique that is all about focusing on one object or a single word. The resulting effect is that you will feel refreshed and calm. Here is how to go about it:
- Put on loose clothes that are comfortable, then lie or sit in a position that is relaxing.
- Shut your eyes and focus on a word, object or a thought that is calming.
- Focus on your thought, image or sound and avoid distracting thoughts that might come to your mind.
- Try again and again. Suppose you are experiencing a challenge when relaxing, try to repeat the sound or word again and again. You can play a music that is soothing as you are meditating.
As you are meditating, you will feel more relaxed if you focus deeply on the word, thought or image.
Visualizing is the process of using imaginations, which helps to reduce the stress that you might be enduring. Here is how you will achieve it:
- Lie down or sit in a comfortable position before you start visualizing.
- Choose your imagination. You will then need to come up with an imagination that is peaceful and pleasant to your mind. You can think of a sandy beach or a lush forest, which is cool enough, so try to picture yourself there.
When you are imagining yourself in that scene, picture yourself in there for some time, then come back to your present position.
This method is one that is the most common and the easiest to carry out. Deep breathing is a good way to relieving tension and stress. Here is a way to handle it:
- Lie down on your back with a pillow on your head, then relax your stomach muscles. You can do this by bending your knees or putting a pillow under the knees.
- Place a hand below your rib cage and start breathing slowly via your nose and out again.
- Do this severally until you feel relaxed enough.
When you carry out these methods, ensure that you try them out, then decide the one that will perfectly suit you. Basically, choose the one that is effective, then stick to it.