RELAXATION TECHNIQUES

No matter what we do, sometimes stress, anxiety, fears and disappointments can occur. After all, this is part of life. Even though we can’t change what life presents, we can find ways to cope and take back control of how it affects us.

“When we fight with reality, reality always wins.”

Meet each moment as is, not as we expect or want it to be. Have compassion for yourself and others.

Recognize that emotions, feelings, thoughts, and physical sensations are always changing. Find ways to feel even one moment of calm can help.

Techniques

Breathing

When you breathe deeply and slowly, it tells your brain that you can relax, that you are OK. Conversely, when your breath is shallow and rapid, your brain gets the message that you must be alert, there may be danger.

Inner Resource

A place you create that brings feelings of peace and calm. A place where you return when you feel situations are overwhelming.

Body Sensing

Moving through your body part by part, relaxing each place as you go. Your brain cannot feel and recognize bodily sensations while simultaneously processing information.

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Breathing

Mindful Breath: Without trying to change it or judge it, just notice your breath. Follow the inhale through your body and the exhale as it moves back out. Imagine your breath has a color if that is helpful.

Belly Breath: Place a palm on your belly (halfway between your bottom rib and your navel). Let that space soften and expand with each inhale. Pause in the fullness. As you exhale, pull your navel towards your spine. Pause in the emptiness.

See if you can create a rhythm where your inhale and exhale take the same amount of time.

Counting Exhale Breath: Begin to count each exhale, starting with 7 (or any number) making your way to 1.

Inhale, pause, exhale, “I am exhaling 7” -- pause -- Inhale, pause, exhale, “I am exhaling 6” – pause – continue

4-7-8 Breath: Exhale completely, Inhale to the count of 4, hold it for a count of 7, exhale to the count of 8. Repeat for a series of breaths.

NOTE: If you are pregnant or believe you could be pregnant, please refrain from holding (pausing) your breath

Inner Resource

Imagine a place, someplace you’ve been or an imaginary place. Picture yourself there and use all your senses to help you feel as though you are there. What are the sounds you hear? What are the smells? If you were to open your eyes, what would you see? Are you here in peaceful solitude or are there others there who support you? Human, animal or other entity?

IDEAS:

• A sandy beach, hear the waves, smell the salt, see the colors, a friend is with you

• Walking along a creek in the woods, hear the water, smell the pine, see the scenery and a dog at your side

• Sitting in a place of worship, hear the music, smell the incense or wood polish, see the alter and windows, an angel sitting next to you

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• Swimming under water, skiing down a mountain or running on a trail

• A holiday scene from your childhood

Each time you go there, invite in feelings of being safe, calm and peaceful. The more you visit it, the more accessible it will be for you.

Body Sensing

Start with your toes and work your way up to the top of your head, making sure you visit the palms of your hands and all the sensory spots of your head. Either feel each spot or relax each spot as you go. Don’t be surprised if you don’t make it all the way through. If your mind drifts either start again or begin from the last place you remember being. Toes, arches, soles of the feet, ankles, calves, shins, backs of the knees, thighs, hips, tailbone, belly, naval, ribcage, shoulder blades, chest, fingers, thumbs, center of the palms, back of the hands, wrists, forearms, elbows, upper arms, armpits, shoulders, throat, back of the neck, back of the head, top of the head, eyes, nose, ears, jaw, lips, mouth, tongue.

Susan Blackwell Tate E-RYT, has been teaching yoga for 15 years. She is a Certified iRest® Instructor and in 2010, served a three month internship at Walter Reed Army Medical Center, working with active duty military personnel suffering from PTSD and other wounds of war.

To learn more about Susan Blackwell Tate, iRest®, classes, workshops and other events, go to her website: www.RaisingTheLantern.com

Any questions or comments or to get on Susan’s Email mailing list for upcoming events, send her a note at: susan@RaisingTheLantern.com

Military discounts always available for everything Susan offers.

G R A P E S

ENTLE WITH YOURSELF

Be gentle with yourself. Talk to yourself with gentleness and forgiveness, rather than harshness and anger. Replace “negative tapes” with “positive tapes”. Pretend you are talking to a friend or loved one. Practice self-care. Write an affirmation or mantra.

ELAXATION

Practice breathing, meditation, imagery, mindfulness. Or simply sit out in the sun, read a book, or listen to music.

CCOMPLISHMENT

Accomplish at least one thing just related to you and your needs each day. Think of things you’ve been putting off or that would help you to feel like you are getting pieces of YOU back.

LEASURE

Do something YOU enjoy each day. Find pleasure in small things…food, music, nature. Try something you USED to like doing.

XERCISE

Walk, run, bike, do yoga….

OCIAL