Rocks with waves by Wonderlane

The first person I studied for relaxation techniques was Herbert Benson with his book, The Relaxation Response, which was written in 1975. His information is very easy to follow and brings a world of calming techniques for the reader. Presently, he is the founder President of Mind/Body Medical Institute . His present book is The Breakout Principle. Both books are available at Amazon.

My favorite teacher about stress reduction is Dr. Brian Luke Seaward. His book entitled Stand Like Mountain Flow Like Water is among my textbooks that I keep available for use at moments of stress so that I can remember to check if my ego rather than my soul is engaged in handling a life problem.

Another book I keep in my arsenal to keep a calm, peaceful outlook is Kim Thomas. The book of hers that I use most frequently is Simplicity: Finding Peace by Uncluttering Your Life.

Several blogs help me to stay focused on being part of the solution in life. I keep them on my RSS reader to check frequently for tips to help me with my life. My favorites include life hacks.

(1)  43 folders is Merlin Mann’s site about personal productivity, life hacks, and simple ways to make your life a little better.

(2)  Del.icio.us links for DumbLittleMan

(3)  LifeHack.org is a Daily digest and pointers on productivity, getting things done and lifehacks.

(4)  Lifehacker recommends the software downloads and web sites that actually save time. Don’t live to geek; geek to live.

I am a great believer on gaining control of your thoughts. Read what Sung Yang has to say in How to Become a Power User of Your Brain: Part 1

How Exercise Enables Sleep

7 Office Depression Busters: Tips for Work Depression

Six Natural Ways to Avoid the Cold and the Flu

The Day Simplifiers-10 Fabulous Motivators That Inspire You to Take Action Part IV

oedipusphinx

Learning to do a body scan is from “Body Awareness” in The Relaxation and Stress Reduction Workbook. This chapter discusses how the mind and body interact, how to recognize tension in your body, and exercises to recognize and let go of tension in your body.

The body scan is explained on page 16:  “Close your eyes. Starting with your toes and moving up your body, ask yourself, “Where am I tense?”

Wherever you discover a tense area, exaggerate it slightly so you become aware of it. Be aware of the muscles in your body that are tense.

Then, for example, say to yourself, “I am tensing my neck muscles….I am hurting myself. I am creating tension in my body.”

Note that all muscular tension is self-produced. At this point, be aware of any life situation that may be causing the tension in your body and what you can do to change it.

On pages 42-43, the authors offer the following inner exploration to open each part of your body:

1) Begin by becoming aware of the rising and falling of your breath in your chest and belly. You can ride the waves of your breath and let it begin to anchor you to the present moment.

2) Bring your attention to the soles of your feet. Notice any sensation that is present there. Without judging or trying to make it different, simply be present with the sensation. After a few moments imagine that your breath is flowing into the soles of your feet. As you breath in and out you might experience an opening or softening and a release of tension. Just simply observe with no expectations.

3) Now bring your attention to the rest of your feet, up to your ankles. Become aware of any sensation in this part of your body. After a few moments imagine that your breath, instead of stopping at the diaphragm, flows all the way down to your feet. Breath into and out of your feet, simply noticing the sensations.

4) Proceed up your body in this manner with all parts of your body—lower legs, knees, upper legs, pelvis, hips and buttocks, lower back, upper back, chest and belly, upper shoulders, neck, head, and face. Take your time as you really feel each body part and notice whatever sensations are present, without forcing them or trying to make them be different, then breath into the body part and let go of it as you move on to the next body part.

5) Go back to your neck and shoulders or any place that has pain, tension, or discomfort. Simply be with the sensations in a nonjudging way. As you breathe, imagine the breath opening up any tight muscles or painful areas and creating more spaciousness. As you breathe out imagine the tension or pain flowing away.

6) When you reach the top of your body, scan your body one last time for any areas of tension or discomfort. Then imagine that you have a breath hole at the top of your head, much like that of a whale or dolphin. Breathe in from the top of your head, bringing the breath all the way down to the soles of your feet and up again. Allow your breath to wash away tension or uncomfortable sensations.

7) Allow 20-30 minutes for a body scan.

Book: The Relaxation and Stress Reduction Workbook: Fifth Edition. Authors: Martha David, Elizabeth Eshelman, and Matthew McKay. ISBN: 1-57224-214-0

Gustty

When I began my journey of recovery from alcoholism, I became interested in studying all types of spiritual principles. I am a Christian and I believe that there is one God. And I also believe there are many roads to one God. The God I know isn’t judgmental or punishing. Life is tough enough without having God against you, too.

I know God is always available to anyone–regardless of the level of perceived separation on our part. We were created to be joined to the God who gave free choice. Love is like a boomerang–send it out and it will return to you.

The first meditation technique I learned was learning to center myself. When you begin to meditation, find a quiet spot and practice breathing. With your eyes closed, think each breathe you take in. Say or think one thing for the intake breath like “Heal me” and something else on the breathe you expel like “Heal others”. With this practice you learn to breath deeper and fuller. Many believe that this proper breathing helps our bodies in countless benefits.

Deep breathing methods are generally similar. From one of the books in the Changemaker Library, Stress Control for Peace of Mind, deep breathing is included to bring on the relaxation response. Practicing deep breathing helps to make this response automatic when stress occurs. The author, Linda Wasmer Andrews, suggests the following steps:

1. Sit in a comfortable position.
2. Close your eyes. Place one hand on your belly, just below the navel.
3. Take a long, deep breath in. Try to make your hand rise slightly as you inhale.
4. Let the breath out slowly. Try to feel your hand fall slightly as you exhale.
5. Keep taking slow, deep, even breaths for a few minutes. Focus on the steady rising and falling of your hand.

She also adds, “If you have trouble getting the hang of belly breathing at the outset, try lying down and placing a book (instead of your hand) on your belly. Then concentrate on making the book move up and down with your breathing. Many people find that the visual cue helps at first. Once you’ve mastered deep breathing, you’ll be able to do it anytime, anywhere, in any position.”

Amazon link for Stress Control for Peace of Mind.

Swan Valley, ID by grtaylor2

Learning to use the relaxation response guarantees you will be able to relax under any kind of stress. Using the relaxation response, you need to focus on a word, phrase, sound, or activity (for example, put a rubber band around your wrist). Then when you are focused on this word, etc., you need to passively ignore other thoughts that come into your mind. You can not think two thoughts at the same time. Choose to be relaxed when you get into stressful situation.

(1)  Freedom to Relax:

“Sometimes I focus too much on what I can’t do or wishing I was different than I am. I forget about the things I can do. Like today I took my kids to the one place where I can let myself relax – in the woods – in the hills – in nature. That’s where I feel alive – free – energized. In the woods, in the mountains, I feel connected – to my body, my mind and to God.”

“Today the three of us hiked and ran up the mountains. We laughed and sang and shouted. I danced around them encouraging them to keep climbing. Later on the drive home, my oldest told me I love the extreme stuff and she loves doing it with me. My youngest said she had a ton of fun. I thought of the beach. Maybe it’s ok to be who I am. My daughters words echoed in my head long after they had said them.”

(2)  10 Natural Sleep Tips

1. Reduce Caffeine

2. Do NOT consume alcohol or nicotine before bed-

3. Always finish vigorous exercise 5 hours before bed.

4. Avoid heavy meals before bedtime.

5. Keep fluids to a minimum after 8PM.

6. Avoid stress inducing activity prior to sleep- e.g. emails, voicemails, paying the bills or stress inducing television programs such as the news, etc.

7. Establish a bedtime routine

8. Write it down

9. Create a restful environment in your bedroom

10. Utilize Relaxation techniques- light stretching, soothing music, aromatherapy oil, deep breathing, guided imagery, meditation. You can do any one or better yet a combination of these activities to release the stress of the day, relax your mind and prepare your body for sleep. Sleep experts highly recommend these stress relieving techniques because they work and because anyone can do them.

(3)  Get Less Done: Stop Being Productive and Enjoy Yourself

1. Take 5 minutes to go outside for a walk. Breathe the fresh air.
2. Give yourself more time to do things. More time means less rush.
3. After work, get outside, take in nature, run around if you can.
4. Play. Play like a child. Play with a child. Play when you work.
5. Give yourself a day off. Sleep. Watch TV. Eat bon bons.
6. At work, give yourself an hour off. Don’t try to be productive. Just have fun.
7. Work with someone who is exciting. Get excited about a project.
8. Take evenings off. Seriously, no working in the evenings.
9. Get a massage.
10. Breathe.