Relaxation is something very individualistic. Some find relaxation in watching television while some find it by hearing music. For some relaxation is when they cook and some find relaxation in art. But here, I wouldn’t give my readers the benefit of doubt when I define relaxation. Relaxation here would only mean combating stress and bringing your nervous system back to balance. Here, I would give you very effective relaxation techniques to let go of stress permanently, to inculcate positive thinking and to rejuvenate your mind and body.
Finding the correct Relaxation Techniques
Since all of us are different, it is clear to understand that for each and every one of us finding relaxation and inner peace is different. The correct form of relaxation would be that which completely fits in your everyday lifestyle, that makes your negativity disappear and that makes you a better person everyday by making you more focused, calm and relaxed.
For that you need to understand what is your ‘reaction’ or ‘behavioural change’ when you get depressed:
- Anger: If you get extreme anger or agitated or destructive under stress, then it would be ideal to meditate, do deep breathing and do progressive muscle relaxation. This would not only help eradicate your anger and your stress but also uplift your energy.
- Depression or gloominess: If during stress you withdraw yourself from others and corner out or in other terms exclude yourself from the crowd due to depression which is basically because of your stress then you must practice yoga, exercise, massage or power yoga to energize your mind and nervous system
- Immobilization and rigidity: If you suddenly feel that you’re freezed and become expressionless or simply ‘stuck’ then you ought to first develop and emotion to the cause of your stress. This emotion could be anger or even being depressed which could be then cured. In order to move out from that trance-like state, develop soe sort of exercise routine so that our mind is more focused and less dubious.
As discussed earlier, meditation is the best way to curb extreme anger, agitation and violent behaviour. People, especially who are short tempered, MUST make this a daily exercise and practice meditation every day for 10-15 minutes. It is something very easy to learn and can be practiced anywhere at any time. The fundamental element in meditation is deep breathing as while practicing it, fresh air reaches your both lungs and helps the body to regain the lost oxygen.
Meditation can be performed by:
- Sit comfortably in a cross legged position with your back and arms straight with your thumb and apex finger pressing against one another.
- Then slowly breathe in till your stomach compresses. Remember: don’t rush in when you’re breathing. You must inhale slowly.
- Now once you’ve inhaled the air, exhale from your mouth (again very slowly) till your stomach muscles relax.
- Repeat this step for 10-15 minutes.
When you are meditating, make sure that your mobile phone is turned off and there are no disturbances around. All your concentration should be on your breathing and posture. With every breath, you must feel the positivity entering your nose and negativity flushing out of your mouth.
Chanting the word ‘OM’
‘Om’ is a mantra or a vibration that has its roots from Hinduism and Yoga. It is considered to be of supreme power and can be said by anyone and everyone. It consists of 4 syllables: ‘A, U and M’. Now to understand why we chant it is that the vibrations that are made by chanting ‘Om’ are the same we find in everything in the universe. So by chanting it, we are physically and metaphorically transferring these vibrations and acknowledging all the living being, Mother Nature and the universe. So when you’re meditating always begin and ned your mediation by chanting ‘Om’. This would give a deeper meaning and life to your meditation process.
Practicing Progressive Muscle relaxation
This is done by loosening your body muscles and then tensing them. This would give you the familiarity of how tension and relaxation is felt by your body.
This can be performed by:
- Take off your shoes and wear a loose outfit. Now begin with deep breathing in and out several times.
- When you are relaxed and ready, slowly tense the muscles in your right foot. After about 10 seconds, release and relax the muscle.
- Repeat the same process in your left foot and other parts of your body including your arms, chest, back and stomach.
This process of meditation can also be done in your entire body by focusing or putting your ‘dhyaan’ in each and every sensation in your body.
After a tiresome day, you could also practice some self massage to relax your body and release all the stress. For the massage, you could also use aromatic oil or some stress releasing lotion. To begin with the massage, knead your back muscles and then using your thumb press the temples of your forehead slowly. Also massage your scalp. Then slowly massage your face using your fingertips. This will rejuvenate your body and de-stress you before you head on the sleep.