Try these relaxation techniques. Practice the ones that work best for you at least once a day.
- Sit (using good posture). Place hands firmly on stomach.
- Inhale. Inhale slowly and deeply through the nose, feeling your lungs expand fully.
- Hold the breath for a few seconds. Think “Relax.”
- Exhale. Slowly exhale through your mouth.
- When your lungs feel empty; begin the inhale-exhale cycle again.
Clear the mind
- Reduce distractions, noise and interruptions.
- Try to set aside 5-10 minutes daily to practice clearing your mind.
- Sit comfortably, loosen any tight clothing and relax.
- Close your eyes and begin to breathe slowly and deeply.
- Mentally focus on one peaceful word, thought or image.
- If other thoughts should enter your mind, let them go- relax, breathe deeply and try again. Stretch and exhale upon completing the exercise.
- Picture a peaceful setting that has particular appeal and imagine all the details to help you relax.
- Try to visualize feeling warm, calm and relaxed.
- Sit or lie down in a quiet place.
- Focus on each of the major muscle groups (the face, shoulders, arms, hands, chest, back, stomach, legs and feet).
- Tighten a muscle such as your hand muscle and notice how it feels (taut and strained).
- Release the tension and pay close attention to how it feels (lighter and relieved of pressure).
- Concentrate on the difference between the two sensations.
- Recognize what it feels like to relax so you know when it’s time to take a break.
Where can you find some new ideas for a workout?
- Your local adult education program
- Your local library may have exercise videos
- Your local YMCA
- Your local newspaper
- Your local community or health center
Have you found some new activities that you’d like to try?
Many programs are available that are low cost or free.