Lifestyle Choices

The relaxation technique will have the effect of quieting your mind. If you find your mind wandering, donot be frustrated. Simply return your focus to your body and breathing and keep going. Being able to deeply relax open up new reservoirs of strength for you to deal with the challenges of daily life. Try this simple exercise:

1. Lie down on a firm surface with support under your head if you prefer. If you suffer from lower-back pain, place a pillow under your knees as well.
2. Close your eyes and breathe naturally. Move your attention to the top of your head. Relax as much as you can. Now frown and squeeze every muscle you can in your face. Relax your forehead, eyebrows, eyes, ears, nostrils, jaw and mouth and let them all go. Breathe gently.
3. Move your focus to your neck and shoulders, tensing for a few seconds and then relaxing and letting them go. Move down your arms and hands, tensing, then releasing all the tension. Keep breathing as gently and deeply as you can. Shift your attention to your back, chest, heart and stomach. Tense, holding for a few seconds, then let go, breathing out and relaxing as you do. Let the tension go.
4. Now focus on your buttocks. Squeeze as hard as you can, hold, then let them go. Feel them melt back into the floor.
5. Move your attention to the top of your legs. Tense, hold and release. Notice your breath getting gentler.
6. Tense your lower legs, calves, ankles, feet and toes. Hold for a few seconds, then let them all go.
7. Now slowly tense and squeeze your whole body, every muscle you can imagine. Hold them all, and your breath, for a few seconds. Focus on your held breath and then, as you exhale slowly, control the release of every muscle group.
8. Be still.
9. Breathe for a few moments. If you notice tension creeping back in, notice where it is and focus on letting it go. Relax. Your breath is your focus.
10. Come back from this relaxation technique slowly. Open your eyes, then gradually get up. Even though you are relaxed you may feel quite refreshed from this relaxation exercise.

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