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Intentional Relaxation
More from Healthy Habits
A short audio clip to help you relax.
Intentional Relaxation
Intentional relaxation requires you to actively focus your attention inside your body and purposely relax. This simple procedure will reduce a tremendous amount of stress and tension while creating space for health and vitality. The beauty of this exercise - it can be practiced anytime and anywhere. While the following exercise is tailored for an office worker sitting in their chair - lying on your back in a comfortable and quiet setting would be most ideal.
• Begin by making sure the small of your back is firmly pressed against the back of the chair and your feet are firmly on the floor. Focus upon your body as it breathes.
• Where in your body does your inhale begin?
• Focus upon this targeted area and breathe in and out through your nose. Allow your breathing to be natural. If your breathing is shallow let it be shallow, if its deep, let it be deep.
• As you exhale, let it seep out of your nose as fast or as slow as your body lets it go.
• Each released exhale is a direct experience of how to "let go."
• Each time you exhale relax your body, just let go of your body and allow it to sink deeper into your chair.
• Start at your head and relax all the muscles in your face one by one. Continue down your body until you reach your feet.
• Allow the surface beneath you to completely support your weight as you let go.
• Be aware that breathing in this way may make you lightheaded. Please take care of your needs and do not continue if you feel uncomfortable.
Practice of this technique can be performed when needed and provides the following:
• Deep relaxation
• Heightened body connection and awareness
• Increased flow of energy in your body
Our lives have too much tension in them which requires us to focus some of our daily energy on improving our ability to relax. Practicing relaxation in this way paves the way for a calmer and peaceful body/mind.
About this Contributor: Sheldon Gerard Ginsberg, President of FitPath Health Services, holds a Bachelors of Science in Exercise Science with honors from the Department of Exercise and Nutrition Sciences at the State University of New York at Buffalo, School of Public Health and Health Professions.
Deep Belly Breathing
Feeling stressed in the middle of the day? Whether you're working away at the office or busy caring for your household, midday is the perfect time to try this meditative approach to breathing. You'll feel more energetic because deep belly breathing helps to release tension from the abdomen, where some say emotions are stored.
Lie on your back with your feet flat on the floor, knees bent. Place on hand over your belly button and stack the opposite hand on top of it. Concentrate on feeling your belly rise as you inhale and fall as you exhale. If you feel extremely tense, press gently on your belly as you exhale. Think about relaxing your abdominal muscles to allow yourself to take deep breaths all the way into your belly.
Time Involved: As long as you want
Body Benefit: Soothed body & mind
2009-07-01
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