Relaxation & Meditation

Creating periods of relaxation in your life to help reduce the negative effects of stress and anxiety is vital to your health and happiness. Periods of relaxation help your body and mind to recover from everyday stress.

Time Management: Time Management involves planning your week. It is important to keep a check on what is likely to occur within the week ahead so that things don't take us by surprise all the time creating unnecessary build-up of tension and anxiety. If your life is often busy, plan your week well, write things down in a diary and/or leave notes for yourself, so that you can let go of working everything out and worrying.

Creating personal space: Make sure that you allow space and time for thinking things through, peacefully, allowing the build up of stressful energy to dissipate. Creating personal space (your own private/quiet time) is vital for relaxation and creating positive change. Try to set aside some time for yourself where you will not be disturbed. Where possible, switch off the telephone and resist any temptation to give up this time alone.

It is important that you create the necessary space to air your thoughts and feelings, to know that you can have uninterrupted trains of thought - to be completely alone with them - to let go of having to be so in control - to relax properly. Be at peace. Feel the quiet you have created for yourself. You may even wish to join a meditation or yoga class to help with relaxation.

Exercise: One of the best and safest forms of exercise is walking. Walking aids healthy metabolism and stimulates serotonin levels. Stepping outside of time and walking in an open air environment helps us to unwind, raises our energy levels and generates a feeling of wellbeing. With regular exercise we can burn off the build up of toxic energy that otherwise sits in our system causing problems.

Stretching exercises: Stretching exercises give you more freedom of movement to do the things you need to do and the things you like to do. Stretching exercises alone can help you to feel better.

How Much, How Often? Stretch after waking up in the morning, or at least 3 times a week, for at least 20 minutes. Do each exercise 3 to 5 times during each session. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10 to 30 seconds. Relax, then repeat, trying to stretch farther.

Stretching should never cause pain, especially joint pain. If it does, you are stretching too far, and you need to reduce the stretch so that it doesn't hurt. Mild discomfort or a mild pulling sensation is normal. Never "bounce" into a stretch; make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly resulting in injury.

Avoid "locking" your joints into place when you straighten them during stretches. Your arms and legs should be straight when you stretch them, but don't lock them in a tightly straight position. You should always have a very small amount of bending in your joints while stretching.

Breathing Exercises: To reduce tension and anxiety it is essential that you learn to breathe properly. Lay flat on your back or sit up straight in a chair, whichever is more comfortable. Keep your back as straight as possible.

Place your hands down by your side.

Breathe as you normally would and notice whether your stomach or chest rises.

To breathe properly, your stomach area must rise as your diaphragm expands.

To learn to breathe correctly, begin by slowly breathing in through your nose on the count of four.

Hold the breath to the count of four.

Slowly exhale through your mouth to the count of four, being aware of your stomach relaxing.

Repeat this process for a few minutes.

If the process causes you to begin panicking, only do it for as long as you are able.

Increase the length of time each day until you can do the exercise for at least five to ten minutes twice per day.

If you continue to practice in this way, you will soon become aware of breathing properly at different times throughout the day.

If you feel you would benefit from some help with relaxation, please call: 01482-711006  / 07882 372231 or email.

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Mindfulness Meditation

Mindfulness is the capacity to recognize, without judgment, without interference, what is happening in the present moment. When we practice mindfulness meditation we learn how to quiet the mind, normally using the breath or an image to help focus our attention.

As we begin to meditate more regularly, we experience a deep tranquility and peace. Mindfulness meditation teaches us powerful methods of overcoming the suffering of fear, anger, grief, shame and other difficult emotions.

'Mindfulness Meditation techniques advocate non-attachment to fearful, angry thoughts that arise. We begin to observe our thoughts and feelings, with disinterest and focus on breathing. In a best case scenario, any anger we are experiencing will dissipate. Thoughts only acquire force when we attach ourselves to certain energies. To observe our own mind, we need to develop a kind of inner "spy" - a part of our attention that can check on our state of mind.'

Meditation is a simple and a natural way to relax. When we meditate we are going inside, we are seeing inwardly and are learning how to detach from our external experiences (the outside world). This allows our brains to shift into a more calm and balanced state, normally reached during our sleep mode.

Meditation, is a way to calm the mind and bring it back into balance. Our consciousness ranges from dense or coarse levels, such as fear and anger, to very subtle ones that are calm and still. Regular practice of meditation brings about a higher level of self-acceptance and personal insight, helping us to discover a more balanced and peaceful view of ourselves and our world.

By letting go and going within we are more able to detach from our fears and worries, allowing our energy to flow more fully on all levels and facilitating the body's natural ability to heal itself.

Stress: Stress is the wear we experience as we adjust to our continually changing environment. Small amounts of stress can compel us to action in positive ways, but if stress is aloud to build, or becomes excessive, it can have a profound negative influence on our entire system, resulting destructive feelings such as: distrust, rejection, anger, and depression.

Stress harms our relationships. Our system needs proper rest; it craves that state of inner peace and stillness. Meditation is a way to dissolve stress and fatigue. It can help us improve our concentration and increase our level of vitality, helping us to achieve feelings of wellbeing.

The Immune System: A healthy immune system regulates our body's ability to heal itself protecting against infection and disease. When stress, (which may come from overwork, suppression, or worry) interferes with the correct functioning of our immune function it can result in colds, flu, fatigue, cardiovascular disorders, respiratory problems, emotional and mental turmoil and every other kind of imbalance. Regular practice of any meditation technique will strengthen the immune system and promote good health.

Posture: It is very important when meditating to keep the back as straight as possible. The hands should be resting gently in the lap, and tilt your head very slightly forward. If the head is held too high, this can often increase mental activity, and what we ant to achieve of course is the opposite. Close your eyes; allow your jaw to relax and the tip of your tongue to touch the back of your teeth. Place your feet squarely on the floor so that you feel sturdy and balanced.

The Practice of Breath Meditation

Focus on the sensation on the tip of your nostrils as the breath enters and leaves your body. Try to keep your awareness of this sensation for the full duration of each inhalation and exhalation. Or simply focus on the rising and falling of the abdomen.

Decide how long you wish to meditate for; this may be anything from 20 to 40 minutes, or longer. However, if you are new to the practice of meditation, 20 minutes is often comfortable.

Thoughts will naturally arise, but try to maintain a neutral attitude toward them. Simply notice their existence and let them pass, without interference and return to the object of the meditation, which is to concentrate on the breath. You may find yourself having to repeat this over and over, as the mind is constantly changing its object of focus out of habit. It may be very busy after a stressful day, but it is important to try to meditate. Regular practice will most certainly bring good results.

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Developing Awareness and Managing Emotions is the Secret to Health, Prosperity & Joy.