Relaxing the mind

What we are thinking plays an important part in anxiety and equally in relaxation. As well as relaxing the body using practices like deep muscle relaxation, it is also important to relax the mind. If the mind is not relaxing, then worries or every day thoughts may undo any relaxation.

Relaxing the mind involves using your imagination to induce the relaxation response. It can reduce physical discomfort, tension, pain and feelings of breathlessness. It can also make you feel calmer and in control. Here are some ways of relaxing the mind…

Remember to combine relaxing the mind with practising breathing control as well. Don’t forget to select a practice to do twice a day.

Relaxing the mind – techniques

1. Another place, another time

When you are physically comfortable, imagine an experience or place that has made you feel relaxed and happy in the past.

Your favourite place in the countryside

A holiday lying on the beach in the sun

Sitting by a stream or river just listening to the sound of water

A comfortable chair looking out on a favourite view

Lying in front of an open log fire

Whatever you choose, recall memories from all your senses.

Look at the colours, experience the feeling on your face and body – warmth? Breeze? Spray? Notice the sounds and the smells

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2. A slow count down

Count down slowly from 200 to 1 to focus your mind. You could also imagine yourself on a slowly moving escalator taking you gently into deep relaxation. Perhaps at the end you will arrive at the peaceful place you have remembered in your head.

200...199...198...197

3. Bubbles

Imagine your worries as bubbles in a glass of fizzy water. Let yourself relax as you see the bubbles rise to the surface and burst.

Continue practicing relaxation regularly (whichever practices you prefer) to help you manage your health and wellbeing. You may notice feeling more refreshed, relaxed and alert as a result of your practices.

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