Stress
Quick relaxers
"Re-Lax" Breathing
Breathe slowly and steadily. As you inhale, silently say "re" and as you exhale, silently say "lax". This exercise should be done for five to ten minutes.
Isometric Arm Reliever
Pull or push for a few seconds with each hand against a desk, a doorway, or another immovable object. Relax for a few seconds. Repeat several times. Notice the release of muscle tension during each rest interval.
Self-Massage
Use your finger tips or cupped hands to massage your facial muscles. This can also be done to your neck, shoulders, arm, and hands.
Dot of Light
Take an imaginary white dot of light and place it on various parts of your body, one at a time. Focus on each part as the "light" touches it. Let it relax as you focus on it.
Six Second Quieting Response
Draw a long, deep breath. Hold for two to three seconds. Exhale long, slowly, and completely. As you exhale, let your jaw and shoulders drop. Feel the relaxation flow into your arms and hands. Can be done with eyes open or closed, alone or with others.
Mountain Breathing
Take a slow, deep breath in through your nose while counting to four. Hold the breath in for two to three counts, then exhale through your mouth for four counts. When you exhale, really push the air out, making a "whooshing" sound. The counting of breathes forms a sort of mountain (four counts up the moutain, three counts resting at the top, and four counts down).
Walking Meditation
The combination of counting, breathing, and walking focuses your attention on the present, relaxing your body and clearing your mind. Start walking until you hit your normal, comfortable stride. Notice about how many steps you are taking between breaths. Establish a pattern of always taking a certain number of steps and then breathing in. The same number of steps, then breathing out. For example: 1-2-3 - inhale - 5-6-7 - exhale.
Page updated: 3/27/08
