I would like to share with you some relaxation methods that can help you improve your physical, mental and emotional state, and therefore, your day to day in all aspects of your life.
I am going to propose 10 ways to relax, connect with yourself, be at peace, be calm, stop and enjoy every moment. And so, I could go on to mention a myriad of calm and balanced emotional states, necessary to slow down and not having to wait for the next vacations to come. Only to think about it may produce stress!
Choose the method that best suits you, the one that is easiest for you to do and, most importantly, to maintain over time. You can also combine them and play with yourself to see which one inspires you most! Find 15-20 minutes a day to relax and take care of yourself and do some of these activities.
As you will see, I propose techniques that can take more or less time, but you can adjust it to the time you really have in the day.
1- Go on a retreat
Contact with nature brings us back to our natural state of stillness and tranquility. The energy of plants, trees, mountains is so powerful that they can offer us a transformative experience so powerful that it can calm the mind, relax the nervous system and balance your emotional state. If, in addition to this, you add to the yoga practices, meditations and personal development practices, the experience is much deeper. Going on a retreat may help you get the answers you are looking for, to connect with what you really want in life, to release the fears that block you and Feel the liberation you so rightfully deserve.
2- Practice conscious breathing
Breathing techniques that can help your body be properly oxygenated. Practicing conscious breathing can also balance your heart rate and bring stability, comfort and peace. Observing your breathing and increasing inspiration and exhalation progressively is the basis of almost all breathing techniques, such as:
Diaphragmatic Breathing, slowly inflating and deflating the abdomen.
Full Yogic breathing which consists of breathing deeply through the nose, bringing the air to fill your lungs, from the abdomen, ribs and clavicles, slowly and progressively, and emptying your lungs of air through the nose in reverse, from the clavicles, ribs and abdomen.
Nadi Sodhana or Alternate Nostril Breathing, the most used yogic breaths, consists of plugging a nostril to inspire on the opposite, and exchanging in each exhalation, to balance the breath in the two nostrils and the two cerebral hemispheres.
Meditate to calm the mind and quiet the hustle of thoughts that prevent you from focusing and dealing with the here and now, that is, focusing. Some of the most basic and simple meditations, while effective, are to observe:
- Your breathing as it happens.
- Your immobile body, globally as a whole, or part by part (feet, legs, trunk, arms, hands, face and head).
- Some physical object such as a candle flame or a rose.
- A specific area of your body, such as the eyebrows, nostrils, hands or abdomen.
- The sounds of the environment, without paying attention to any one in particular, echoing each and every one of them.
Little does it matter how many thoughts invade your mind, persist in your observation, and let the thoughts go away, without giving them more importance than they have. Remember this: If you have sat in meditation, it is because now there is nothing more important to do. There are endless meditation techniques:
Radja yoga or real yoga, Mindfulness, Antar Mouna or inner silence and Vipassana are some of the best well known contemplation meditations. These meditations can focus on a single internal point (the breath, the sounds, the eyebrows, the heart), as the external (an object such as a mountain or a candle) or on the whole (the body, the breath , the environment, the place). These meditations are practiced both as a sitting exercise and as a moving meditation. They can also be guided or silent.
4- Practicing Yoga
Practice Hatha yoga and improve your psychophysical state, your body posture, (an upright posture equals danger to the brain). It improves your mental attention, your energy and brings focus on the here and now, on the sensations of the body. This practice helps you to eliminate muscular tensions, to unlock and let the energy flow for greater vitality, to improve your physical and mental health, and an endless list of benefits.
5- Listening to music
Music not only mobilizes but also has great healing power. For relaxing, choose a music that has a slower rhythm than that of the heartbeat: babies are calmer when they hear the heartbeat of their father / mother. If the rhythm is faster, the brain thinks something is wrong. Slow rhythmic music relaxes and accompanies the heart rhythm.
6- Practice hobbies
It is essential to do things that you like and that help you stay in balance with yourself such as walking, painting, dancing, watching a movie, reading, playing chess, rollerblading,… Do not forget your social life, stay close to your friends and share your concerns. It is so powerful that it can help us forget our problems.
7- Contemplate and set your eyes on the horizon
Perform this exercise frequently to relax the crystalline lens, the lens that connects with the neurons of the visual cortex. When we look at the horizon, we send relaxation signals to our brain, so it is recommended that people who read a lot, study or work with a computer, look out the window and take it to a point of infinity. This observation is recurring in relaxation or meditation techniques, since you can even observe the flame of a candle, no matter what. Everything that induces the brain to observe something helps improve concentration and decrease unnecessary information, such as thoughts.
8- Think positive!
A thought generates an emotion, automatically, without being able to control it. For example, if I think someone could break into my house, the emotion of fear will be triggered. This emotion in turn generates a feeling, which has a longer duration over time. If I continue all day with this thought, fear will be with me all day, and tomorrow! Thus becoming a limitation for my day to day life, it will influence me in decision making and perpetuate a feeling of distrust.
If our thoughts are “negative”, I will nurture a “negative” emotions, and if they last, they will also become negative feelings. How do you feel when you are negative? Irascible, apathetic, irritated, with muscular tension… These make you adopt a bad posture, your patience may decrease, and you may feel more irritable, etc. This negativity will therefore make you restless, nervous and in tension.
Language creates realities. If I tell you: don’t think of a white elephant, what qould you think of? Be honest 😉
Inner communication with oneself, or what is the same, thoughts, are the prelude to action. If I don’t think I’m going to do something, I don’t do it. Another thing is whether we are aware that we have had that thought. If I think sport gives me vitality and greater health, then I will do sports, if I think I am lazy to play sports, I will not. Therefore, if my thoughts are negative, they will have consequences in negative actions, actions that would not contribute or add to our lives.
9- Avoid gossip and running other people down
For this same reason, what will happen if you talk negatively about others? You’ll be tense, and you’ll be far from being relaxed
If you cannot avoid talking about others, do it in a positive way, without making judgments, without discrediting, without undervaluing. Otherwise it becomes an energetic drainer, and you may end up exhausted. Thoughts have a great power that can be transformative or destructive, depending on their nature and how you use them.
When you talk about a situation, talk in the first person and about your experience or how someone or something makes you feel. Comment only on the fact, not the person. You can say: “I would have done …” or “For me …”. Try it! I found that it is a great revolution and that has very subtle but powerful side effects on the way we live and think life!
10- Empathize with others
It is important to empathize, not to do or tell the other what we do not want them to do. It is important to keep in mind that each person has a mental map of reality, that the map is not the territory, and that each one does their best with the given circumstances. Based on what you have lived, your skills and abilities, you will have a different approach to reality and will see it and live it differently. There is no single way to see or do things.