Some Advice on Relaxation

So how can we get the best out of life and enjoy stressful situations without our system getting overloaded with stress? Read on and I’m sure you will discover some of the answers. I presume that like myself, you want to get some benefit right from the beginning. So here are some techniques and advice to help you begin to feel instantly more relaxed and considerably less tense.

Correct Breathing
Breathing is the most important bodily function. It should be natural and comfortable. When overstressed, most of us breathe incorrectly which can lead to further tension and self-consciousness. At such times, we are apt to keep our shoulders tight and the tummy pulled in when inhaling which prevent effective breathing. Consequently, stale air lying in the bottom of the lungs is getting more stale, whilst the body is retaining toxins which should have been exhaled. This situation prevents suffi­cient oxygen getting around the blood stream, and over a period of time confusion ensues within the body/mind communication network.

Earlier we discovered that in these blocked situations the nervous system is liable to malfunction, particularly in the way the glands secrete hormones and other substances into the body. These imbalances often lead to tension, illness and disease. Of course, I’m not saying that this is the only cause of illness and discomfort, but it can certainly contribute to it. Let us now discover how, by using a few simple techniques and developing some healthy habits, we can loosen up.
The Relaxing Breath
Sit or lie down. If possible, kick off your shoes and loosen any clothing. Close your eyes. Let your body go loose and limp. Pretend that you have no bones in your body, and flop. Now check that you are completely comfortable throughout your whole body:

1. Check your head, neck, and face; let go of all the tension, and feel your muscles become elastic and loose.

2. Check that your shoulders, arms and hands are heavy and limp. Release all the tension in your tummy muscles, thighs, lower legs and feet.

3. Now quickly let your attention go all the way through your body. From the top of your head, all the way down to the tips of your toes, you are cozy and totally loose. If you should find any part that is tense, gently move that part into a more comfortable position.

4. Now, making sure that your tummy stays floppy take a gentle deep breath and fill your lungs from the bottom up. Make sure that you don’t overfill your lungs.

5. Hold your breath for a count of two, and then, with your mouth slightly open, gently exhale the air.
6. As you exhale, let your body settle down so that you are even more comfortable. Let your lungs do their job; don’t interfere.

7. Continue breathing like this for a couple of minutes. Tingling is a good sign and indicates that relaxation is taking place.

Note: Whenever you get an opportunity during your day, treat yourself to a couple of minutes of this quality breathing. Soon you will begin to breathe naturally in this way. In fact, your unconscious mind will be doing it for you.

A Sound Technique
This is a technique rather similar to the previous one, but much more powerful. This time we are going to introduce the thought of the word `calm’ into the process. In this technique, we will be using the benefits of correct breathing, and the `Science of Sound’.

I will explain about the theories within the `Science of Sound’ in a later chapter, together with some more advanced techniques, but because this is the first aid chapter, we will just do the technique and feel its benefits. The proof of the pudding is in the eating.

The Calm Routine
1. Wrap up warmly. Sit comfortably with your eyes closed.

2. Ensure that your head and neck are supported and your body is in its most comfortable position.

3. Let your body slump and pretend that you have no bones in your body.

4.Allow your tummy muscles to flop, loose and limp.

5. Take a gentle deep breath through your nose. Do not force your breathing or over-breathe.

6. With your mouth slightly open, exhale, thinking of the word CALM during the whole out-breath.
7. With each out-breath, allow your body to settle down more comfort­ably. Continue like this for a while until you feel really comfortable.

8. During this period of rest, imagine, in your mind’s eye, the word CALM spelt in soothing, giant, colored letters. You could imagine floating over the word or feeling it enter your body. Try it, it’s great fun!

9. After a short while, you are likely to feel pleasant sensations of warmth, tingling or of easing in your hands, feet, chest and/or other parts of your body.

10. Continue breathing gently. Whenever you realise that you have lost the thought of the word CALM, bring it back into your mind. Don’t concentrate on the word CALM, just have an awareness of it.

Note: Doing this routine twice a day for about ten to fifteen minutes, will reduce your stress levels and bring quick relief. Better health and feelings of well-being are the results.

The Calm Routine can also be used for about two or three minutes when feeling overtired, just before an interview, or as a pick-me-up at any time of the day or night. This routine is deeply relaxing, and the following suggestions will ensure that you get maximum benefits from the practice:

• Make sure your bladder is comfortable before doing The Calm Routine.
• Find a place where you are unlikely to be disturbed during your session.
• Make sure that you are sitting (not lying down) in a comfortable chair, and wrap up warmly.
• Make sure there are no ticking clocks or music playing during your session.
• Do this CALM routine twice daily for about 15 minutes.
• Take a few minutes rest afterwards, usually with your eyes open, before getting on with your day.

The Energizer Technique
This technique is particularly useful if you have low energy, feel lethargic, or are feeling a bit depressed. It is also good at the start of the day, or as a pick-me-up after a difficult day at work.

1.Sit down comfortably. Imagine your body is an electrical battery and stores energy which may be used for specific purposes

2. Close your eyes. See the universe as an ocean of energy, and yourself as a small lake running from the ocean. Absorb some of its penetrating energy.

3. Stretch your arms out in front of you and now start to shake your hands vigorously. Shake them around in any direction they want to go. Shake them faster and faster. Remember to breathe gently and deeply as you do this. At first, shaking your hands will take some effort, but as soon as you loosen both your hands and arms, the shaking will become effortless and will almost seem to happen automatically.

4. Allow your mind to feel calm and gradually let your whole body begin to shake. Soon you will feel yourself tingling with energy.

5. After a couple of minutes, let your hands drop into your lap. Sit comfortably with your body slumped and your eyes closed, breathing gently and easily, and feeling the pleasant energy tingling through you.

6. Enjoy these feelings for a few moments. Then stand up, keeping your eyes closed, and allow your whole body to vibrate. Breathe easily, loosen your body, and just move any part that seems to want to move. Eventually you might find your body makes movements of its own. That’s OK. You might even feel like making dance movements; just go for it! After a few minutes, just stop. (You can stop any time you want.)

7. Now just stand there imagining that you are surrounded by tingling, sparkling light.
8. Imagine the tingling energy in your body flowing into every part of you. You are alive with energy.

9. Sit down and relax. Keep your tummy loose and breathe easily and deeply.

10. Now rub your hands together to make them warm. Then place your hot or warm hands on any part of your body where you are experi­encing tension. Breathe gently, and imagine your hands sending the warm, healing energy into that part. Within seconds you will experi­ence an easing and comfort.

11. Again, rub your hands together and place them on any other part that needs relaxing.

12. Do this a few more times, and then relax, breathing gently.

13.When you are ready, get up, feeling wonderfully refreshed.

Advice
In our modern civilization we are surrounded by man-made products, fibers and materials, and massive amounts of electrical equipment. Consequently, we are saturated with static electricity. It’s in our clothes, our hair, and everywhere. As our nervous system is an electrochemical organism, it’s not hard to guess that this static electricity could be playing havoc with its workings. Therefore it is most important that we rid ourselves of this form of pollution.

Owning an ioniser is useful, but if you haven’t yet got one, here are some other tips for you:

• When you buy new clothes, check that they are made of natural fibre: cotton, wool, silk, etc. If not, ensure that the amount of man-made fibre contained in them is not more that twenty percent.
• Whenever and wherever you can, take your shoes off. This allows you to earth yourself.
• Have showers in preference to baths. A shower acts as an ioniser. If you have a bath, rub your body down afterwards with a cold flannel before patting yourself dry with a cotton towel.
• Do not keep electrical appliances alongside your bed.
•Take walks near rivers, the sea or trees.
• If you get the chance, touch the bark of healthy trees with the palms of your hands as this is very energising.

Water
Next to air, water is our most precious requirement. How much pure water do you consume each day? You probably take copious amounts of polluted water in the form of coffee, tea, fizzy drinks etc.. But how much pure water does your body actually get?

We are water beings: approximately eighty percent of our body consists of water. Our cells are made of it, our blood is based on it, our organs, glands and immune system rely on it for life. Yet we only replenish it in polluted form. I advise you to go to your nearest chemist or drug store and buy a water filter jug. Drink glasses of this life-giving fluid frequently throughout the day. Replace most of your tea and coffee intake with nice, healthy glasses of water. Put it in a bottle and take it to work and instead of drinking fizzy poison, drink life-giving water. You will feel instantly healthier and more vibrant. Water is life itself. Drink it.

Air And Breathing
Air is our most important need; without it we are dead. Unfortunately, we live in a civilization that pumps filth into our environmental air supply. People who live in towns and cities are breathing in traffic fumes and other noxious gases twenty-four hours a day. This is why I suggested that you take walks near trees or running water. Trees are nature’s wonder filters and transformers. A large tree will probably consume up to fifty gallons of water from the soil each day. From this water it will extract hydrogen for its own use, and then pump out oxygen into the air around it.

Streams, rivers, seas and oceans are also filters. They absorb the filth that we create and transform it back into natural products. Therefore, for those of us who live in the midst of pollution, our best opportunity to breathe pure air is near trees and running water. A good, brisk walk for twenty minutes each day in such an environment works wonders for our body and mind.

Food And Nourishment
For a healthy diet we require, among other things, some fibre, protein and a good balance of vitamins and minerals. To obtain these, we require a daily intake of fresh vegetables, either raw or lightly cooked, and at least one piece of fruit, such as an apple or orange. As our protein intake we can have cheese, a portion of fish or poultry, beans, pulses, dairy products, eggs, and nuts.

Avoid too much red meat and animal fat; these are unhealthy if taken in too large amounts. At breakfast time, a good wholesome cereal will provide a large portion of the daily requirement of fibre. Never overeat; aim at filling no more than two thirds of your stomach then stop eating. Eat in peace and quiet if possible, and never when you are upset or angry.