How to Relax by Imagination

Imagine you are at the sea shore on a beautiful day. It’s the perfect time of day, and the perfect time of
year for you to be there. Recall the feeling you get in your body when you are at the beach, or what it
was like when you were there as a child. Let yourself explore that feeling.

• Imagine the warmth of the sun on the top of your head and your shoulders. Allow this image to develop. Perhaps there’s a pleasant breeze, which your feel on your face and arms. Imagine the refreshing, salty breeze off the water, and breathe. Maybe you can even taste the salt spray.

• Look up and down the beach and notice the expanse of sand, the color and texture of it, the way it sparkles in the sunlight. Imagine that you are standing in the dry, soft, sand, and feel it beneath your feet and between your toes. Imagine taking a few steps, and feeling what it’s like to walk in deep, warm. soft sand.

• Move closer to the water and walk in the cool, firm sand. Feel it take on the shape of your feet as you walk. Look behind you and see your footprints. Notice the waves gently rolling in and lapping the shore, gradually smoothing those footprints out, rhythmically washing them away as the waves roll back out.
  

• Look at the edge of the water and notice the color. Notice that color meeting the sand, and the waves gently lapping on the shore, rolling in, breaking softly, and going back out, over and over, endlessly. Hear the, deep, calming, rhythmic sound of the waves breaking on the beach.

• Look out to the horizon, and notice the waves as far back as you can see, rolling toward the shore, breaking, glittering in the sunlight.

• Notice the dancing light moving rhythmically across the whole surface of the water. Notice the place where the surf meets the sky, and see where the colors come together. Notice the light.

• Let yourself feel the expanse of the sky, and imagine breathing that in, filling yourself with that feeling of spaciousness, brightness and light.
  

If you like, you might imagine going into the water, and feeling gently carried on the waves, safe in the protected cove, warmed by the sun. Just rolling gently on the surf, carried safely on the buoyant waves.

• When you come out of the water, find the clean, dry, soft towel you have placed there. Imagine lying down on the towel, feeling the warm sand beneath mold itself to your body.

• Notice how the warm, firm surface supports your whole body, and allow yourself to relax deeply into it, letting the warmth and comfort fill your body and mind.
  

When you have finished your guided meditation, take a few minutes to sit quietly, noticing what you are experiencing in your body, what your thoughts and emotions are like.

Other ideas for guided meditation: walking through a meadow, floating in the clouds, snorkeling in a coral reef, sitting by a fire in a cozy cabin, being in lovely, comfortable room, or in bed on a rainy day.

How to Relax with your Imagination

-Imagine going to a place, real or invented, where you feel safe, peaceful and calm. You want to take the time to develop the imagery so you fully experience this place with all your senses.

-Start out with a simple check-in of your emotional state, your thoughts, and what you are feeling in your body.

-Just notice what’s happening, without judgment or expectation.

-Let your breath deepen, and locate a spot in your body where you are starting to feel an opening, a lightness, or a loosening. Allow that to expand with every in-breath and every out-breath, imagining it gradually filling up your entire body.

-Imagine this relaxing energy moving through your body in waves, reaching every part of you.

Relaxation Tips

Find a quiet space where you won’t be interrupted for at least 30 minutes. Turn the lights down if you like. It’s helpful to wear loose, comfortable clothing. If there is unavoidable noise, it may help to put on some background music or a tape of natural sounds. Turn off the phone and give yourself permission to devote some time to self-care.

You may sit or lie down for relaxation. If you sit in a chair, it’s preferable to have your spine straight and supported by the chair back. If you lie down, you may want your back flat, and legs straight. It’s preferable to have your legs uncrossed, extended, so you can feel the flow of energy. These are all justsuggestions, however; the most important thing is that you feel comfortable and free to position yourselfas you need.

Research shows that relaxing the body will relax the mind, and vice versa. If you struggle with racing , obsessive or intrusive thoughts, it might help to focus on the body. If you have a lot of physical tension orpain, it may be better to work on relaxing the mind. It’s hard to predict which exercise will work for whom; it’s best to try different relaxation exercises until you find the one that feels right. Remember that you are practicing a skill – like playing the piano. The more you practice, the more effective your relaxation work becomes.

It is important to work toward an attitude of acceptance of whatever occurs in your session, rather than growing impatient if you don’t achieve a given result. You are just exploring the sensations or images you choose to focus on, and noticing what happens physically, emotionally and mentally. This “mindful” approach will pay off, and you will eventually be able to experience a state shift – that is a deep, peaceful state of relaxation. As you get better and better at the mindful self-observation, you will be able to use it all the time, to notice what is going on in your body, to notice your emotions, and to pay attention to the thoughts that may be contributing to your emotional distress.

It is helpful to start out each relaxation exercise by doing a simple check in of your emotional state, your thoughts, and what you are feeling in your body. Just notice what is happening, without judgment or expectation.

How to Relax- Relaxation Exercises- How to Meditate - Meditation on the Breath

-Sit in a chair with the spine straight and supported and the feet flat on the floor. Or, you may lie down flat on your back.

-Do a simple check-in of your emotional state, your thoughts, and what you are feeling in your body. Just notice what is happening, without judgment or expectation.

-Let your body begin to relax, consciously releasing tension. Begin to follow the breath. The stance for meditation and relaxation is always compassionate and curious, never judgmental or rigid.

-Notice the sensations as you take a breath in through your nose, inhale it through your throat, and into the lungs.

-Notice the sensations as the lungs expand to full capacity. Hold the breath for a moment, and notice how that feels. Then exhale slowly and completely, though the lips, and notice the release of tension in the lungs and rib cage. Pause briefly again before taking the next breath. Now, just allow your breathing be natural.

-Focus your attention on the subtle sensations of breathing.

-If you like, you may imagine that you are sending warm, healing energy to every cell in your body with every in-breath, and washing away tension, pain and left over emotions with each out-breath. Just allow yourself to relax into each breath.

-Your mind will probably wander after a few breaths. As thoughts intrude on your breath mindfulness, just notice them, label them as thoughts, and allow them to pass by unexplored, as if you were idly watching clouds float through a summer sky. Each time your attention wanders, just notice that and return your focus gently to your breath.

-If you like, you may add a “mantra” to this breath meditation. For example, on the in-breath you may silently say the word “CALM” and on the out-breath, the word “CLEAR” (any combination you choose that suggests relaxation and letting go is fine). Just continue to breathe, slow deep breaths, in through the nose and out through the lips, focusing on the sensations, and returning to the breath each time the mind wanders.

Practicing this breath meditation has many advantages

1. Deep abdominal breaths cue the autonomic nervous system to relax.
2. It is a very simple and effective way to relax the body quickly.
3. It also allows you to notice what is happening in your body.
4. It is helpful to discipline the mind to focus on a neutral orpleasant subject, rather than allowing it to be dominated by unpleasant, intrusive thoughts.
5, Over time, you will gradually learn to focus and quiet your mind and calm your body by following your breath

Stress Relaxation By Sitting - how to relax

Stress Relaxation By Sitting


-Sit in a chair with your spine straight and your back supported. Let your legs extend outward from thechair, with your feet flat on the floor.

-Do a simple check-in of your emotional state, your thoughts, and what you are feeling in your body. Just notice what is happening, without judgment or expectation.

-Focus on the sensations of your hips and thighs sitting on the chair. Notice the solidity of the chair, and the surface that supports your weight. Feel the soles of your feet, noticing the whole surface where they are in contact with the floor. Give yourself permission to give in to gravity and let the chair and floor support your weight.

-Take a few slow, deep breaths, in through the nose and out through the mouth. Focus on the feeling of the breath, the movement of your chest, rib cage, shoulders, the expansion of your lungs.

-Now imagine that your are breathing through the soles of your feet. As you take breath, imagine that you are bringing warm, healing energy to every cell of your body. As you breathe out, imagine that cleansing your body of tension, pain, and old, left over emotions.

-As you breathe in, imagine filling your feet up with this positive, relaxing energy. Notice the warm, pleasant sensations moving into your toes, the balls of your feet, your arches, heels, insteps, and all through your feet. Give yourself the time you need to allow this to happen.

-Continue to focus on your feet until they feel completely relaxed and comfortable.

-Take another breath in, and imagine it filling up your ankles and lower legs. If you can’t immediately sense a part of your body, you might try rubbing or kneading it. Continue to move up through the calves and shins. Always take the time needed to work your way through the given part, allowing yourself to sense the shift in sensation. Move gradually into your knees, feeling the warmth move into them, then the backs of your thighs, tops of your thighs … pelvis … buttocks … belly … the small of your back … midriff … middle back … chest … upper back. Iimagine the warm, relaxing energy moving through all your internal organs. Fill you lungs with the healing energy.

-As you continue to breathe, let the energy move into your shoulders, and upper arms, into your elbows, lower arms, wrists, palms, and fingers. Allowing the arms to remain relaxed, return to the shoulders and, again, fill them with warm,healing energy. Let the breath take this warm, relaxing energy up into the back of the neck, taking all the time you need to let the relaxing sensations massage and relax the neck muscles, then into the front of the neck, the throat, the tongue, the jaw, cheeks, the muscles around the mouth, nose and eyes, the temples and around and inside the ears, the scalp, the base of the skull. Take all the time you need for
the relaxing sensations to fill and warm each part of your body.

-Continue to breathe, and imagine your whole body is filled with glowing, golden light. You might imagine you are sitting on an elevator, and that, as it descends, floor by floor, you become more and more deeply relaxed. Just notice the changes you experience in your body as this happens.

-Appreciate the sense of peacefulness and calm and the pleasant sensations that you feel. Tell yourself that you can remain relaxed throughout the day, and that you will return to the room feeling calm and peaceful, but alert and energetic.

-If you can’t feel the warmth in parts of your body when you first try this exercise, or if there are parts of your body you can’t feel at all, stay with it. You are working on establishing the connections you need to sense what is occurring in your body, which is crucial for healthy physical and emotional function.

How to Relax your Body

Close your eyes. Get yourself comfortable, and concentrate on your breathing. Pay careful attention to your breathing. Recognize how slow and deep breathing will help to induce relaxation. Exhale, then take a deep breath in through your nose and blow it out through your mouth. Breathe from your abdomen, deeply and slowly.

As you concentrate on your breathing, focus your attention on an imaginary spot in thecenter of your forehead. Look at the spot as if you were trying to see it from inside yourhead. You will begin to realize that your eyelids have become tense. Get a sense ofhow tense the eyelids can become as you stare at the spot so that you can compare thisfeeling with relaxation. When your eyelids become strained and uncomfortable, let themdrop. Notice the feeling of relaxation that radiates all through and around your eyes.

Allow that feeling of warmth and relaxation to move out to the temples and across the
forehead.Let the relaxation then radiate to your scalp, to the back of your head, to your ears,temples, cheeks, nose, and ending at your mouth and chin. As you feel all the tensionleave your face, relax your jaw muscles. Let your jaw open slightly, so that all thetension can smoothly flow away. Relax the muscles in your neck. As you do, let yourhead tip forward gently so your chin just about touches your chest.


Let this feeling of relaxation flow down into your shoulders, and from there into the
muscles of your arms and hands. From there following down your back, over to the frontof the chest, on down to the abdomen, allowing it to reach all the way down to the baseof the spine. Let the buttocks go completely loose and limp. Allow the warmth andrelaxation to spread to the thighs, on down the legs, down to the ankles, and downthrough the feet to the tips of the toes.


Now you feel completely relaxed. Take a moment, starting from the top of your head
and working down to the cheek, to see if any part of you is not yet fully relaxed. If youfind any part of your body not fully relaxed, simply inhale a deep breath and send it intothe area, bringing soothing, healing, relaxing, nourishing oxygen to comfort that area.As you exhale, imagine blowing out right through your skin any tension, tightness, ordiscomfort. By inhaling a breath into that area and exhaling right through the skin, youare able to replace tension in any part of your body with gentle relaxation.While you are fully relaxed, take a few moments to enjoy it.

Muscle Relax - how to

This exercise involves systematically tensing and relaxing different muscle groups. This is a good relaxation exercise for those who have trouble concentrating, or experience racing thoughts or other mental distractions. You may leave your eyes open or close them, as you prefer. Experiment with how much you tense your target muscles: some find tensing tightly is most helpful, while others use "threshold tensing," just tightening enough to barely sense the tension.

- Start out by taking a few deep breaths into the abdomen. Just notice the breath.

- Do a simple check-in of your emotional state, your thoughts, and what you are feeling in your body. Just notice what is happening, without judgment or expectation.

- Make a fist with your right hand, and tense the muscles in your right forearm, allowing the rest of the armto remain relaxed.

- Study the sensations of tension.

- Compare the tensed muscles to the relaxed ones in the opposite arm, and in the rest of the body.

- When you’re ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension, until every last bit has left the tensed muscles. You may imagine it’s like a fire hose that was rigid and becomes more flexible as the water drains out, or a any image that works for you.

Spend a few moments studying and appreciating the sensations in the muscles

Repeat this with your left fist and forearm.

- Raise your right shoulder, pin your right upper arm to the side of your body, and tense the muscles in the right upper arm and shoulder.

- Study the sensations of tension.

- Compare the tensed muscles to the relaxed ones in the opposite arm, and in the rest of the body.

- When you’re ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension, until every last bit has left the tensed muscles. Find an image that captures this gradual release of tension for you: the sun melting ice, butter melting, releasing pressure with a valve, et cetera.

Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.

Repeat this with your left upper arm and shoulder.

- With your leg extended, bend your right foot up at an angle, so the muscles of your right calf, shin, ankle and foot are tensed. Allow the rest of the leg to remain relaxed.

- Study the sensations of tension.

- Compare the tensed muscles to the relaxed ones in the rest of the leg, and in the rest of the body.

- When you’re ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension, until every last bit has left the tensed muscles. You may imagine it’s like a fire hose that was rigid and becomes more flexible as the water drains out.

Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.

Repeat this with your left foot and lower leg.

- Tense the muscles in the right buttock and thigh, allowing the remaining muscles in the right leg to remain as relaxed as possible.

- Study the sensations of tension.

- Compare the tensed muscles to the relaxed ones in the opposite buttock and thigh, and in the rest of the body.

- When you’re ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension, until every last bit has left the tensed muscles.

Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.

Repeat this on the left side.

- Suck in your abdominal muscles, and simultaneously push the small of your back against the chair or floor. Study the sensations of tension.

- Compare the tensed muscles to the relaxed ones in the rest of your body.

- When you’re ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension, until every last bit has left the tensed muscles.

Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.

- Let your head fall forward, or, alternatively, press your head backward against a wall, to tense themuscles in the back of your neck.

- Study the sensations of tension.

- Compare the tensed muscles to the relaxed ones in the rest of your body.

- When you’re ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension, until every last bit has left the tensed muscles.

Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.

- Push your tongue against your upper palette, purse your lips, squint your eyes, tighten your jaw and scrunch up your face.

- Study the sensations of tension.

- Compare the tensed muscles to the relaxed ones in the rest of your body.

- When you’re ready, take a deep breath in, and, as you exhale, slowly, gradually release all of the tension, until every last bit has left the tensed muscles.

Spend a few moments studying and appreciating the sensations in the muscles once they are relaxed.

- Take a few slow, deep breaths, and allow yourself to be aware of the sensations throughout your body. If there is any part that remains tense, repeat the exercise there until the tension is gone. Just allow the relaxation to move through your body in waves, allowing yourself to relax more, and more, and more deeply as you continue to take slow, deep breaths. If you like the seashore, you may want to think of gentle waves lapping at the sand, gradually washing away physical, and emotional, and mental tension, smoothing … soothing …relaxing.