What do you do to relax? Maybe images of reading, watching tv, and going out with friends come to your mind. These can all be fun. There is, however, a deeper experience of rejuvenation that is called the relaxation response. When you experience this state, both your mind and your body are in a deep state of calm. Your mind is not engaged. Your body is at rest.
It can be a profound healing experience bringing more balance and energy to your system over time. You can become less reactive.
If you are not sure how to start, here is one way:
The Pose: Legs up the Wall
It can be a profound healing experience bringing more balance and energy to your system over time. You can become less reactive.
If you are not sure how to start, here is one way:
The Pose: Legs up the Wall
Legs up the wall is a wonderful pose that is known to be calming for the body and the mind.
The Breath: Exhale for Longer than You Inhale
Start with a natural breath. Move into lengthening your inhales and exhales. Then, breath by breath, begin to extend your exhale for longer than your inhale. Over time, your exhale can be twice the length of your inhale. But don't spend your time in the pose counting.
The Exit: Go Slowly
Take your time here. Pause in any of these steps. Deepen your awareness of your experience. Rushing does not cultivate awareness. Bring your knees back into your chest. Roll onto your side into a fetal position. Slowly sit up. Notice.
3 Tips to Experience Deep Relaxation:
1. Practice
Being able to relax is a practice just like learning to play the piano and speak a foreign language. The only way to "get better" is by doing it. And, remember, a little bit of time can go a long way. Don’t underestimate the power of 5 minutes a day.
2. Don’t Believe Everything You Think
Just because a thought comes into your head, doesn’t mean that it’s the truth. When you first try to relax in this way, you may think that you can’t do it or you’re not doing it right. Your list of things to do, your worries, the laundry may keep running through your mind and you get frustrated. These types of thoughts are normal. It takes time to train your brain. Keep going.
3. Be Kind to Yourself
Those self-critical thoughts? Notice them. Would you let a friend talk to you the way you talk to yourself? And if you do think lots of self-criticizing thoughts, be kind to yourself about that, too.
Give this pose a try and follow these tips, maybe before you go to sleep. I would love to hear how it is for you. Feel free to leave a comment (or a question) below!
The Breath: Exhale for Longer than You Inhale
Start with a natural breath. Move into lengthening your inhales and exhales. Then, breath by breath, begin to extend your exhale for longer than your inhale. Over time, your exhale can be twice the length of your inhale. But don't spend your time in the pose counting.
The Exit: Go Slowly
Take your time here. Pause in any of these steps. Deepen your awareness of your experience. Rushing does not cultivate awareness. Bring your knees back into your chest. Roll onto your side into a fetal position. Slowly sit up. Notice.
3 Tips to Experience Deep Relaxation:
1. Practice
Being able to relax is a practice just like learning to play the piano and speak a foreign language. The only way to "get better" is by doing it. And, remember, a little bit of time can go a long way. Don’t underestimate the power of 5 minutes a day.
2. Don’t Believe Everything You Think
Just because a thought comes into your head, doesn’t mean that it’s the truth. When you first try to relax in this way, you may think that you can’t do it or you’re not doing it right. Your list of things to do, your worries, the laundry may keep running through your mind and you get frustrated. These types of thoughts are normal. It takes time to train your brain. Keep going.
3. Be Kind to Yourself
Those self-critical thoughts? Notice them. Would you let a friend talk to you the way you talk to yourself? And if you do think lots of self-criticizing thoughts, be kind to yourself about that, too.
Give this pose a try and follow these tips, maybe before you go to sleep. I would love to hear how it is for you. Feel free to leave a comment (or a question) below!
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