Follow the below step by step procedures on how to relax online, or listen and download our free audio version.
Step by Step daily relaxation practice
Allow 10 to 15 minutes daily.
Sit or lie comfortably and breathe deeply.
- Take your awareness to your feet. Clench your toes and feet and feel the tension around your ankles and feet. As you breathe out allow the muscles to relax and feel the tension draining away.
- Take your awareness to your legs. If you are sitting, press your knees together and feel the tension in your legs and buttocks. If you are lying down, however, press your legs down and feel the tension in your legs and buttocks. As you breathe out relax the muscles and feel the tension draining away.
- Pull your tummy in as far as it will go and clench your buttocks. As you breathe out allow the muscles to relax and feel the tension draining away.
- Take your awareness to your hands. Clench them into a tight fist. Pull your shoulders up to ear-level and feel the tension around the chest, neck and upper back. As you breathe out lower your shoulders, open your fingers slowly and relax the muscles. Feel the tension draining away.
- Take your awareness to your throat by swallowing. Tighten your lip, screw your eyes tightly shut. Feel the tension around the forehead and scalp and as you breathe out, relax the muscles and feel the tension draining away.
- Breathe deeply and easily and use your inner eye to scan your whole body. Be aware of pain.
- Breathe deeply and feel the tension draining away.
- Take your awareness to your feet. Breathe in deeply and out slowly. Move your feet and legs and gently awaken your body.
- Place your hands over your eyes and open your fingers gently, gazing into your hands. When you are ready, relax your hands.
- Take this moment to become aware of your feelings and your body and gradually get up and go about your normal day.
SITUATIONS TO AVOID DURING RELAXATION:
- Sense of urgency
- Inability to concentrate
You may experience some or all of the above interferences. This is quite common in the early stages of acquiring relaxation techniques, but with practise, perseverance and a degree of self-discipline, you will discover the ability to switch-off and to allow your body to be governed by your mind.
Relaxing music will help you to set the mood for your relaxation session. Don’t forget the addition of some relaxing aromatherapy oils in an aroma- burner
Relaxing with essential oils
Aromatherapy is an ancient art of extracting oils from flowers, grasses, herbs and wood.These are highly concentrated substances and should be used sparingly and treated with respect. In large doses essential oils can be highly toxic. A large part of their effect is through our sense of smell and as such they can have a mood altering effect and change our emotional state.
Essential oils are blended with a carrier oil such as sweet almond or grapeseed, sunflower etc. and each blend is individual and unique. The oil is massaged onto the skin which is the largest organ of the body. The minute particles of essential oil enter the blood stream via the skin, having a therapeutic effect.
The treatments can be relaxing or uplifting depending on the blend used. They can ease aching muscles and stiff joints by improving the circulation and boosting the immune system; aid anxiety, fatigue, insomnia, PMT and period pains and can be used as a relaxant during stressful times. For example, try using lavender on your pillow when you cannot relax sufficiently to sleep.
Inhalation: Aromatherapy can be used as an inhalation, in an aromatherapy burner or on a tissue which is helpful for head colds, hay fever, sinusitis (use lavender or rosemary). Put two drops on a tissue and inhale when needed.
Aroma Bath: Six drops of camomile in a warm, not hot, bath to induce relaxation. Soak for at least twenty minutes.
Essential oils in their pure state should never be used directly on the skin as they are highly toxic, except for lavender and tea-tree. Tea-tree is an antiseptic, anti-fungal and anti-viral, and can be used for bee-stings, insect bites and rashes. Can also help to control acne. Lavender is soothing, relaxing and can be used for treating minor burns.