Stress is recognized by many as the number 1 killer disease today. It weakens our immune system, clouds our minds and emotions. Relaxation is an important part of self care and survival.
Why is relaxing so important? Relaxing from stress is one of the most important things we can train our minds and bodies to do. Stress leads to further illness and disease such as migraines, anxiety, muscle tension or pain, restlessness, anger outbursts, lack of motivation or focus, drug and alcohol use, fatigue, feeling overwhelmed, irritability or anger, social withdraw, upset stomach, and sadness or depression.
“Peace is the result of retraining your mind to process life as it is, rather than what you think it should be.” - Dr. Wayne W. Dyer
The relaxation response to stress appears to manage stress and some chronic conditions and the deepest levels.
Relaxation Response
In order to practice eliciting the relaxation response, just sit in a quiet place with your eyes closed. Breathe deeply; relax your muscles; and silently repeat a word, phrase, sound, or short prayer of your choosing over and over, such as "one" or "peace." If stray thoughts come along, let them come and go, and return to your word, phrase, or sound.
Practicing this approach for 10 to 20 minutes daily brings positive physiological benefits. The more often you practice the relaxation response, the more benefit you will see with time.
More Tips
Other techniques that evoke the relaxation response include mindfulness meditation, tai chi, yoga, Reiki and the following methods.
Focused breathing. Focusing on slow, deep breaths can be calming. Make sure your belly moves in and out as you breathe.
A body scan. Concentrate on one part of the body. Imagine it is open, warm, and relaxed, and that you are releasing tension from that area. Move on to another body part and repeat the process.
Guided imagery. Create a soothing scene in your mind that makes you feel relaxed. It may be a place or an experience. Allow your senses to be involved, imagining the smells you are encountering, the sounds you are hearing, and the ways things feel in your hands.
Repetitive prayer. Repeat a favorite prayer from your faith either silently or out loud. You can use a guide (such as your breathing or a rosary) to help with the repetition.
Write. Some people feel more relaxed after they write about their feelings. One way is to keep a journal.
Listen to soothing music.
Soak in a warm bath.