SESSION 3.
RELAX
Mindfulness is
the synthesis of
relaxed attention
with acceptance.
A relaxed state of mind and body bring balance to living more presently.
Relaxation is healthy for your body – reducing blood pressure, allowing the systems of the body to run better and giving your body a complete rest.Relaxation is healthy for your mind – letting go of mental chatter, accepting how you feel and allowing your mind to slow down. When practised mindfully, relaxation helps you to confront issues rather than avoid them. With regular relaxation you become more resilient and less prone to stress and emotional outbursts.
1. Releasing physical tension with stretches (seated)
These simple exercises can be practised at your desk at work, in a chair at home or on a park bench. Let your body guide you from your toes to your head. First take off your shoes. Point your toes away from you and then towards you, alternating from right to left foot. Make circles with your feet to loosen your ankles. Holding onto the back of your thigh, straighten your right leg and raise to stretch out the back of the leg. Release and repeat with left leg. Place your right foot on your left thigh and learn on the right leg to work your hip. Release and repeat other side.
Now place your right hand on the outside of your right knee and turn to the left to twist the spine. Release and repeat other side. Lift up your right arm and lean to the left to give your spine a side stretch. Release and repeat other side. Lean forwards and rest your chest on your thighs to stretch out your back. Straighten up and clasp your hands behind your back. Pull back with your hands to open your chest and work on your shoulders. Roll your shoulders backwards and forwards. Lift your shoulders up to your ears, squeeze and release. Repeat three times. Bring your chin down to your chest and then lift your head up and back. Repeat three times. Drop your right ear towards your right shoulder to give your neck a side stretch. Follow with the left side and repeat three times. Turn your head all the way to the right and then the left. Repeat three times. Keeping you head and neck still look up and down with your eyes three times. Then look right and left three times. Close your eyes, squeeze your hands tightly in a fist and release. Rest your hands on your thighs and sit with your awareness on your breath.
2. Tense & release (lying down)
Starting from the toes working up your body tense tightly then release each area of your body.
3. Auto-suggestion
Lie down in the relaxation position. Start from the toes and repeat silently - “My toes are relaxing, my toes are relaxed ... My feet are relaxing, my feet are relaxed ...” Work your way up to your head.
4. Body trace
Lying down on your back. Trace a line around your body and observe how each part of your body feels as you go (without judgement). Start at the top of the head and work your way down your left side and then up your right side finishing at the place you started.
Always finish with a few minutes breathing from your belly in stillness.
AUDIO TRACKS
Practice
Every day continue to practice your morning breathing formally. (Increase to 10 mins)
During the day be mindful of both your breath and your senses. Try the easy stretches at your desk, in the car or at home once a day. Every evening spend 5 - 10 minutes following one of the tracks above.
Notice how being relaxed changes how you feel and how you relate to others.