| We live in an age of tension, and there's no doubt that | | | | breathing as you allow each breath to flow smoothly |
| most of it comes from the fast pace of society, and | | | | to the next. Increase it until you are breathing deeply, |
| the pressure many of us feel as we try to get ahead | | | | then gradually decease it. Continue doing this for 10 or |
| (or just keep our heads above water). Without realizing | | | | 15 minutes. |
| it, most people go about their day in a state of tension | | | | The above can be coupled with direct muscle |
| that seems normal to them. They don't know what | | | | relaxation. There are two forms of this. In the first, |
| relaxation is, or means, and they don't know that aside | | | | usually referred to as passive relaxation, you start with |
| from making you feel nervous and anxious, it can also | | | | the tip of your head and progressively relax each part |
| cause long-term problems for your health. Not only is it | | | | of your body, one at a time. Think about it, then relax it. |
| hard on your heart, but it also causes insomnia, high | | | | Start with your eyes and jaw -- relax them; let them |
| blood pressure, fatigue, depression and many other | | | | hang heavy and drop as you concentrate on your |
| things. | | | | breathing. Then move down to your neck and |
| Learning to relax can therefore help you immensely. In | | | | shoulders. Continue with your arms, mid-section and |
| fact, it can change your life. You might not think of it as | | | | legs. |
| such, but tension is actually a habit -- a particularly bad | | | | An alternative to this is progressive muscle relaxation. |
| habit. But with a little practise it can be changed into a | | | | In this case you tense each part of the body, then |
| good habit, namely relaxation. You can be relaxed and | | | | release it and relax it. Again, you can start anywhere |
| feel great throughout the day, day after day. | | | | (usually with your head) and move through your body |
| Tension can hit any part of the body, but it's most | | | | as above. |
| common in your jaw, shoulders, neck and eyes, so it's | | | | Music is also helpful in releasing tension. Again, sit in a |
| a good idea to concentrate on them. This doesn't | | | | chair and make yourself comfortable. Put some |
| mean that there's no tension in other parts of your | | | | relaxing music on your stereo or ipod. It's important to |
| body. There is, and you should also get rid of it. | | | | find music that is relaxing to you (and this will differ |
| Tension arises primarily from the things that go on in | | | | significantly from person to person, depending to a |
| your mind -- your thoughts. But strangely, to get rid of it, | | | | large degree on your age). As you sit back let the |
| you have to concentrate on your muscles, and there | | | | music wash over you, and again, focus on your |
| are four basic techniques for relaxing them. They are: | | | | breathing, and try to keep your mind clear. Just listen to |
| - Deep breathing | | | | the music; feel yourself relax as you listen to it. Let |
| - Direct muscle relaxation | | | | yourself float with the music -- let it wash over you. |
| - Music | | | | It's also helpful to combine this with another technique |
| - Visualization | | | | called visualization (it can be combined with music or |
| Other things also help, but I will concentrate on these | | | | done alone). The idea is to focus your mind on a |
| four. | | | | relaxing image. For each of us this will be different. |
| Deep breathing is closely associated with meditation, | | | | Laying on a warm beach watching the clouds drifting |
| but I'll leave the discussion of meditation to others. For | | | | overhead, or the waves rolling in, is calming to most |
| deep breathing you have to begin by learning to | | | | people. Sitting near a stream watching it flow by, |
| breathe properly. Most people breathe shallowly within | | | | listening to the sound it makes, is calming to others. |
| their chest; for "deep breathing' you have to learn to | | | | Thinking about a particularly happy family gathering is |
| breathe from your abdomen. This means that you | | | | also enjoyable and calming to many. |
| abdomen should be moving in and out, and not your | | | | Find something that works for you and use it. Make |
| chest. Also important is closing your mind and paying | | | | the scene come alive in your mind. Pretend you're |
| attention only to your breathing. All of us have little | | | | there; enjoy the sensations, smell the aroma, feel the |
| "conversations" going on in our mind most of the time. | | | | sun on your face. |
| You can't relax if your mind is cluttered. So keep it | | | | Relaxation techniques of the above type should be |
| blank and concentrate on your breathing. | | | | used each day. Select one, or a combination of the |
| A comfortable chair is also important and you should | | | | above, and spend 5 or 10 minutes doing it. You can |
| make sure your clothing is loose and comfortable. | | | | even do it at odd moments when you have time |
| Loosen your collar and belt. Relax... think of your body | | | | during the day -- even a few minutes is helpful. You'll |
| as an old sock. Start by breathing smoothly, with your | | | | soon find it has become a habit, and it will help you feel |
| abdomen moving in and out; gradually deepen your | | | | much better and more relaxed. |