We are all hard wired to work hard and then to recuperate from our exertions. Just watch a young child to observe this natural cycle so essential to life balance.  They run around like crazy and then conk out.  While taking a nap may not be practical for you, there are ways to relax that take only a few moments.  You will return to work refreshed, with renewed ability to accomplish what you need to do.

Failure to honor this rhythm is a major source of stress.  When you drive yourself hard throughout your day, going from one activity to the next with no respite, you put demands on your body and your mind that they were not designed to handle. Over time this stress can lead to burnout.  Yet reestablishing your necessary life balance is easy to do.

In an earlier post, we discussed the benefits of taking a short walk.  Here are three additional ways you can relax and restore balance to your life.  Each of these exercises takes less than 10 minutes to do.

To gain maximum benefit, make sure you will not be interrupted.  Turn off your cell phone and let those around you know that you are not to be disturbed.  You may need to leave your office or work station to find a quiet spot.  You will be able to relax more deeply confident that nothing will bother you.

1.    Progressive Muscle Relaxation (PMR):

PMR entails tensing and relaxing various muscle groups in turn.  It doesn’t matter whether you start at your head and work down or your feet and work up.

For each muscle group – your eyes, your jaw, your neck and shoulders – you tense the muscles you are focusing on as hard as you can, hold that tension for a moment and then release it.   Repeat this process with each muscle group in turn.  The power of PMR comes from the rebound effect that enables muscles which have been tensed to relax more deeply.

An additional benefit of PMR is increased awareness.  PMR teaches you notice muscular tension when it occurs in your body.  You will recognize those muscle groups where you habitually hold tension.

Check out these muscle groups throughout the day.  If you notice tension tighten those muscles even further, and then relax them deeply.  Over time you will train your muscles to remain relaxed even when you are under stress.

2.    Imagine Relaxation Throughout Your Body:

You can achieve relaxation by simply imagining calm and peace reaching every part of your body.  Imagine yourself breathing in calm and peace.  Imagine that tranquility circulating throughout your body, the way the oxygen you breathe finds its way to every cell in your body, with no effort whatsoever on your part.  Then, with each exhalation, imagine yourself breathing out any stress or tension.

Or you can imagine relaxation like a warm liquid that flows gently down over your head, bringing calm and peace as it reaches every part of your body.

3.    Calm Scene:

Imagine a scene that for you is very calming. For many people this is a beach scene. Others find themselves in a beautiful meadow, or in bed on a lazy morning with nothing to do and no where to go.

Carefully observe everything you see and hear and smell and feel in your calm scene.  Really relax into the comfort you find here.

By imagining your calm scene at the conclusion of practicing PMR, you will come to associate the scene with the deep feeling of relaxation you achieve.  Then, when you do not have the time to go through the entire PMR exercise, you will be able to experience deep calm simply by immersing yourself for a moment or two in your calm scene.

Practicing these relaxation techniques repeatedly – at least once and preferably twice or three times a day – will help you improve your life balance.  Relaxation is like any physical skill.  The more you practice it, the better you will be at it and the easier it will become.

You will find that you are better able to deal with stress.  You will be more focused and productive when you return to your work.  All of this will make your good life better.

Jeannette Samanen, Ph.D.
Jeannette’s professional development began with graduate school at the University of Oregon.  Her first post-doctoral position was at the Boston University School of Medicine where, as an Assistant Professor of Psychiatry (Psychology), where she specialized in stress management and behavioral medicine.  Jeannette has had over 30 years of experience as a life coach and psychologist and derives great pleasure from helping clients transform their lives for the better.

Tags: how to relax

This entry was posted on Monday, January 11th, 2010 at 10:47 am and is filed under Life Stress Management, Stress Management Coaching. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.