By Jaydn Nixon
Relaxation has so many wonderful benefits, from, stress reduction, feeling of well being, improved healing, dealing with chronic pain, lowered blood pressure, visualisation, feeling whole and connected, taking time out from a crazy world! But how do you do it? So many people have asked. I have taught relaxation and visualisation strategies to many patients and clients.
Five minutes to relaxation.....
Optimal health is where great nutrition, mindset, movement and rest combine. Relaxation is one of the fastest ways anyone can have a positive health change in minimal time.
The mind and body are one, we cannot separate what happens between the mind-body interaction. When you relax one, you relax the other.
Where to start?
I think the best place to start is by lying on the floor in a position that is comfortable for you. Many find this is lying on their back. Find a place that is quiet and comfortable, often with soft or dim lighting, and away from distraction.
Five minutes to relaxation....
If you can't remember all of this, don't worry, print it out and get a partner or friend to read it out to you in a calm, relaxing voice....
"First, let's start at the head.... think of your forehead becoming smooth, and relaxed... your eyes are closed and still....
Your jaw is loose and relaxed so your lips are slightly parted.... that's it. Now, breathe in slowly through your nose and gently breathe out from your mouth...
As you breathe in your neck and shoulders and relaxed, and your shoulders are relaxed down, gently moving towards the floor....
Breathe in again now, in through your nose and out through your mouth....
As you breathe in you may feel your stomach slightly rise, as you are breathing with your diaphragm and shoulders relaxed...
Good, now feel that breath again, in through your nose, and out slowly, and relaxed....
Go down your body... let your arms relax and feel heavy on the floor. They are loose and fall comfortably. Your hands might be open with lightly curled fingers. Your chest is calm and relaxed...
Feel your back relax, every muscle, every segment, rest under the weight of your body on the comfortable floor below.
Feel the relaxed feeling travel in to your buttocks..., in to your legs, and calves...
As your legs relax your feet may roll out slighty, pointing away from the middle of your body.....
Again, now think of your breathing, in through your nose, out through your mouth, calm and controlled. A great calm and contentment pass over you, and imagine each cell in your body with a little smile.
Now rest for a while, enjoy this peaceful feeling, and imagine your favourite place....
Imagine what you see.....
(pause 1 min)
Imagine what you feel... do you feel the sun on your skin, or breeze through your hair... what do you feel in your favourite place...
(pause 1 min)
What do you hear in your favourite place... what calm noises can you hear...
(pause 1 min)
Now think of your breathing, in through your nose, and slowly out through your mouth with calm, relaxed breathing....
(pause 1 min)
Now when you are ready, slowly open your eyes... be content knowing you can feel this relaxed whenever you wish...." it only takes five minutes to relaxation...
Written by Jaydn Nixon (BHSc, Physiotherapy)
Health and wellness educator
http://www.unlimited.usana.com
Article Source: http://EzineArticles.com/?expert=Jaydn_Nixon
Monday, October 19, 2009
Monday, September 28, 2009
Meditation - What is it really?
When first considering the term 'meditation', visions of the Budda, Yoga and its lotus position, and tibetan monks, are often conjured. However, the easiest and most accurate way to describe and understand what meditation actually is, is "methods of mental training", the desired outcome of which has two parts;
There are literally thousands of methods, or techniques of meditation, that have been used throughout history, throughout the world. They include, music, chants, silence, and the tensing and subsequent relaxing of muscles.
All of these techniques can be classified into one, or a combination of 4 categories;
- conscious cultivation of mental qualities which enhance understanding, power and love
- intentional transformation or reducing states of mind which block the above mental qualities.
There are literally thousands of methods, or techniques of meditation, that have been used throughout history, throughout the world. They include, music, chants, silence, and the tensing and subsequent relaxing of muscles.
All of these techniques can be classified into one, or a combination of 4 categories;
- Concentrative
- Receptive
- Reflective
- Generative
Meditational Quote
Meditation techniques are discovered naturally by infants and little children: holding their breath, staring unblinking, standing on their heads, imitating animals, turning in circles, sitting unmoving and repeating phrases over and over until all else ceases to exist. Stop thinking meditation is anything special.
Stop thinking altogether!
Look at the world around you as if you had just arrived on Planet Earth. Observe the rocks in their natural formations, the trees rooted in the ground, their branches reaching to the sky, the plants, animals and interrelationships of each other. See yourself in the eyes of a dog in a park. See a flower through its essence. See a mountain through its massiveness.
When the mind allows itself to remain unmolested, there may be no mind and no object
- just breathless unity.
Surya Singer
Stop thinking altogether!
Look at the world around you as if you had just arrived on Planet Earth. Observe the rocks in their natural formations, the trees rooted in the ground, their branches reaching to the sky, the plants, animals and interrelationships of each other. See yourself in the eyes of a dog in a park. See a flower through its essence. See a mountain through its massiveness.
When the mind allows itself to remain unmolested, there may be no mind and no object
- just breathless unity.
Surya Singer
Why Meditate Anyway?
There are many reasons people today choose to meditate using various methods and techniques. For many it is as a form of relaxation, others to combat sleep deprivation and disorders, and for others it is for religious or spiritual reasons (prayer being a form of meditation).
Living in the fast paced world we do today, relaxation and taking 'time-out' for oneself just doesn't happen. We simply don't have the time. For our bodies and brains to rest, regenerate, and so perform optimally, we need to do some form of meditation regularly. Regular meditation results in less stressed bodies, brains and individuals overall.
The physiological benefits of meditation are real, and have been scientifically proven. They include;
Living in the fast paced world we do today, relaxation and taking 'time-out' for oneself just doesn't happen. We simply don't have the time. For our bodies and brains to rest, regenerate, and so perform optimally, we need to do some form of meditation regularly. Regular meditation results in less stressed bodies, brains and individuals overall.
The physiological benefits of meditation are real, and have been scientifically proven. They include;
- decreased heart rate
- decreased blood pressure
- decrease in anxiety
- increased concentration
- increased reaction time
- increased creativity
- better sleep and sleep patterns
- reduced chemical addiction
Ten Tips for Beginning Effective Meditation
- Motivation
- Regular Practice
- A quiet environment
- Focusing the mind
- Let go - surrender. "Remember... relaxation is not something that you do. It is a natural response that you allow to happen. Relaxation is what is left when you stop creating tension."
- Posture
- External Guidance
- Timing
- Overcoming difficulties
- Choosing a Technique
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