Relaxation is an innate skill that can be practised and re-learnt, even though upbringing, education, and busy lifestyles can cause this skill to be overlooked. By experimenting with different methods, you will learn to identify which relaxation exercise is best for you.
Relaxation is essentially a matter of varying states of consciousness. Certain techniques can be used to alter your state of consciousness. Different states of consciousness include wakefulness, relaxation, and sleep.
YOU CAN DO MENTAL IMAGERY EXERCISES WHILE RELAXED
Before relaxing, you can think about something you want to focus on in your relaxed state, such as giving a presentation. Once you have reached a relaxed state, imagine yourself as the presenter and go through the steps of the presentation so that the situation is relaxed and natural. After you have gone over the situation a few times, you will have a real-life memory of a natural performance and a smooth presentation.
For the best results, focus on one or two things at a time while relaxing.
TRY DIFFERENT RELAXATION EXERCISES
People relax in different ways: for instance, by listening to soothing music or by recalling pleasant experiences. There are many types of relaxation exercises, for example, yoga and meditative methods. By experimenting, everyone can find a relaxation method that suits them.
Before you start relaxing, it’s important to be comfortable. Choose a calm, warm environment with as few distractions as possible. Dress in suitably comfortable, warm, and loose clothing. Some prefer to lie down; others prefer to sit up. If the lying position feels natural to you, the surface can be hard or soft, according to your preference. If you prefer a sitting position, make sure the chair is comfortable and the backrest is high enough. This will give your neck and back enough support. The most important thing is that you can be comfortable for about twenty minutes. You should put your phone on silent.
You can choose soothing background music. Relaxation can be achieved either by self-suggestion or by listening to a ready-made relaxation recording.
PROGRESSIVE RELAXATION
This relaxation exercise works on the tension–relaxation principle, which helps you to sense your body’s tension levels better. In brief, the exercise proceeds as follows:
- Close your eyes and take a few deep breaths.
- Try to calm your mind by breathing deeply and calmly. Focus on the present moment.
- First, only focus on your feet. Tense your feet as strongly as you can, followed by relaxing them to a completely limp state. Feel the difference in these sensations.
- Continue with the same tension–relaxation principle, working your whole body from the toes to the head and up to your face muscles.
- Try to tense only one specific spot on your body at a time.
- At the end, sense the relaxation throughout your body.
- Finally, wake yourself up by slowly moving your fingers and toes. Sense how energy has spread through your body. Stretch as if you were waking up in the morning in your own bed.
- You’re refreshed and full of good mood and energy.
AUTOGENIC RELAXATION
This method has seven steps. The exercise proceeds step by step, and each step should be learned well before moving on to the next step. In this exercise, you will make yourself calm through suggestion and learn to feel sensations of weight and warmth in your body.
The exercise is as follows:
- Close your eyes and focus on calming your mind. Take deep breaths and repeat in your mind: “I am completely calm.”
- Go through the parts of your body and think of each limb or body part as having a huge sense of weight. Repeat in your mind: “I am completely calm.”
- Now focus on the sensation of warmth and, as in step 2, feel your whole body through, sensing the warmth. Finally, say again to yourself: “I am completely calm.”
- Say to yourself: “My heart beats calmly and steadily. “I am completely calm.”
- Repeat to yourself: “My breathing is calm and even. “I am completely calm.”
- Think about it in your mind: “The bottom of my stomach radiates heat. “I am completely calm.”
- Concentrate on thinking: “My forehead is pleasantly cool. “I am completely calm.”
The exercise always ends with a gentle self-awakening. Finally, always repeat these words to yourself: “I feel alert. I’m energetic and refreshed.”
