Learn to really relax

The practice of relaxation or meditation is not a mysterious or mystical experience available only to a select few adepts. The ability to relax, or practise simple meditation, is a natural and valuable ability which we all possess, even though we may not have practised it for many years. It's an innate skill which most of us have forgotten how to use. As very young children we could relax at will, anywhere: but most adults rely on artificial props to help them relax, such as alcohol, drugs, television, or even comfort-eating. With just a little persistence, about 15 minutes a day, and maybe some relaxing music you can easily reawaken this natural skill.

Why (re-)learn to relax?

Relaxation enables you to take an break and switch off from the stresses of life whenever you wish.
It provides a few precious moments in which to re-charge your mental and physical batteries.
Relaxation is the bed-rock of effective stress management.
It enables you to stand back and switch off from problems - so that, often, when you return to them you can perceive solutions that had previously escaped you.
If you have intense fears or phobias you will find your relaxation skills essential for using methods such as systematic desensitisation to dissolve your fears.
Relaxation has been scientifically proven to be health enhancing.

How to relax - with a relaxation tape

Get a good relaxation tape and spend a few weeks becoming skilled at switching off and deeply relaxing whenever you wish.
At first it may be helpful to use a tape with a spoken commentary since this will take you through a series of steps to help you become deeply relaxed. However once you have learned, in this way, the physical routine for switching off and relaxing you may find it best to use a music-only tape and to use your own imagination to relax deeply and to actively utilise imagery during the session.

How to relax - without a relaxation tape

The following is a simple method of relaxing which you can develop by using mental imagery aided, perhaps, by soft relaxing music:

1. Make yourself physically comfortable. Initially shrug, stretch, and then sit comfortably upright with hands resting on your thighs or lap. Use a few long exhales to help you settle. Keep your eyes open for now.

2. Pay attention to what you can see, hear, and feel.

3. Close your eyes. This gives your brain a break by reducing the amount of incoming data it has to process.

4. Now pay attention to what you can see, hear and feel with your eyes closed.

5. Do five long exhales (see next section below). With each exhale relax, in turn, a different part of your body as follows (1) Your feet and legs, (2) Your hands and arms, (3) Your torso, (4) Your head and neck, (5) Your entire body. Pay attention to the relaxing effect of each of these out-breaths.

6. Now continue to allow yourself to switch off - breathing normally - paying attention to how your body can relax a little more each time you exhale.

The breathing method when relaxing

1. Breathe in through your nose fully but not deeply

2. Hold the air for no more than one or two seconds

3. Allow the air read more