| Focused Muscle Relaxation |
[Dec. 16th, 2005|03:01 pm] |
I got so frustrated at my dad 2 nights ago that I told him he needed to learn how to relax. I was shocked and amazed that he didn't take it poorly. I know he has no clue how to do it, so when I came across a health tip on the Human Resources website at work today, it reminded me of this and I decided to do a little search. It lead me into some great articles at About.com that I'm printing off to give him. One section on Progressive Muscle Relaxation seemed to be lacking and I have better advice to offer, so I typed up the following. Rather than just delete the document when done with it, I thought I'd just paste my own little snippet below, for fun. :P Yes, yes.. I know... I have "fun" writing up help guides and documentation... sheesh, what is this world coming to... *snickers*
No, you don't have to do Yoga to gain all of the benefits. You too can do simple Relaxation Technique from home, at the office, or anytime, anywhere!
With practice, you can will your body to relax, just by the power of your mind. Close your eyes and sit, stand, or lie comfortably depending on where you are (you can do this anytime, and anywhere you happen to be). Exhale a long, slow breath, concentrating on clearing your mind and focusing on the task of deliberate relaxation. Then, begin focusing your concentration on your physical body, starting at the very top of your head, and rolling down, through the muscles in your face, lips, jaws, neck, etc., making a conscious effort to release any strainful position you may be holding onto, and relax all your muscles. Move your way down through your shoulders, arms, and hands. Then move down your chest, abdomen, stomach, and continue on down through your legs, to your feet. By the time you reach the bottom, every muscle in your body should be at ease, providing you with the perfect opportunity for relaxation.
By this point, you are now meditating, and you didn’t even know it yet! If you can sit still with a clear, relaxed mind like this for several minutes with your eyes closed, you will open them and feel refreshed and renewed, and free from stress.
Now, after you have achieved complete relaxation of the body, relax your mind. Focus on nothing. If you find that random thoughts enter your mind, acknowledge this, then let them go again to clear your mind entirely. This may be easier to do while listening to soft, relaxing (particularly wordless) music.
Try this anytime you feel tension beginning to build up. It is easy to clench your muscles and cause physical stress to your body – doing this can alleviate headaches, shoulder pains, and stomach, leg, or arm cramps, even, as well as a multitude of other stressful pains and tensions. |
|
|