Three Simple Relaxation Techniques Anyone Can Try

Acupuncture JQ | Relaxation Techniques

Mindfulness and meditation are both popular ways to relax and over time, may help to reduce the symptoms of stress.

The idea of meditation can seem daunting to begin with, but there are plenty of simple techniques you can try to get you started.

Here are just a few suggestions for quick and easy meditations you can try at home. There are many more out there. Experiment to find one that suits you, and do it any time you feel the need.

Mindful Breathing

Being aware of your breathing is the basis of many meditations, and breathing mindfully can be extremely relaxing in itself. Practice this exercise for a few minutes the first few times and as you begin to feel more comfortable, gradually build up the time you spend on this exercise.

  • Find a quiet space, where you won’t be interrupted

  • Sit or lie down in a comfortable position

  • Close your eyes and put one of your hands on your belly

  • Inhale slowly. A count of 6 is ideal, but breathe at a rate that feels comfortable for you

  • Exhale slowly, again for a count of 6 or whatever feels comfortable

  • With each breath, pay attention to the sensations in your body, notice the movement of your chest, ribs and belly as they rise and fall.

  • If your mind begins to wander, do not fight your thoughts. Just acknowledge them and turn your attention back to your breathing

Walking Meditation

Meditation does not have to be done sitting or lying indoors, you can meditate whilst moving too. Yoga, tai chi and qi gong can all help you to meditate, but perhaps the simplest of all is this walking meditation.

Walking in a park, forest or other natural setting is better, but if this is not possible, choose a quiet street where you won’t face too many distractions. Be sure to wear comfortable shoes and dress appropriately for the weather so that your mind won’t stray too much.

  • Begin walking at a steady, comfortable pace

  • Pay close attention to your feet as they hit the ground

  • Notice the feeling in your heels, the arches and balls of your feet and your toes as they each touch the ground

  • If you feel your mind wandering, acknowledge your thoughts and return your attention to your feet

  • Try this for a few minutes the first time and build up to longer as you begin to feel more comfortable with the exercise

Progressive Muscle Relaxation

This is a technique which allows you to relax every part of your body and your mind too. It is best done lying down and is an ideal meditation to do in bed to help you relax and drift into a peaceful sleep.

  • Lie down in a comfortable position, take a few deep breaths and close your eyes

  • Focus on your right foot. Tense the muscles, pulling your toes down towards your heel

  • Hold for a few seconds, and then release

  • Feel the tension flow away from your foot as the muscles relax

  • Allow your foot to become heavy and sink into the floor or bed

  • Repeat the same exercise for your left foot

  • Gradually work your way up your body, repeating the exercise for each body part, one by one; your calves, thighs, buttocks, stomach, chest, arms, hand, back, shoulders, neck and face

  • If your mind strays, acknowledge your thoughts and return your attention to your body and its physical sensations

These three easy techniques are a great way to keep you feeling calm and relaxed, even when life throws you a curve ball. Practice them regularly and see how much better you feel.

Leave a Reply

Your email address will not be published. Required fields are marked *