Use Your Mind to Help You Relax

“Relax! Chill out! Calm down!” You probably hear these words on a regular basis – maybe you say them yourself – because most people experience a high level of tension and stress every day. But it’s much easier to say “relax” than to actually do it! Many people do not know any systematic way to relax, and even those that do may not realize that a relaxation technique must be practiced regularly in order to be truly effective at the time it is most needed.

A number of relaxation techniques focus directly on the muscles that are tense. To practice the tense-release technique, you should lie flat on your back if possible or sit in a comfortable chair. Tense the muscles of your feet as tightly as you can and hold for 3-5 seconds, then relax, imagining all the tension flowing out. Repeat this for your feet, and then move to your ankles and calves. Feel the heaviness of each area as you complete the sequence and move up. When you finish your legs, remind yourself that your legs are as heavy as concrete. Continue with your arms, torso, neck and head. When finished, feel through your body for any remaining tension, and repeat the tense-release procedure. Be sure that you are tensing as hard as you can.

Similarly, you can imagine your muscles becoming as heavy as lead and being pulled downward by gravity. If you wish, start with the muscle group (arm, back, thigh, etc.) that is the most tense at that time. For the white light relaxation technique, first imagine a powerful white light pointed directly at the top of your head. This light has the power to remove all pain and tension and replace it with warmth and comfort. Visualize the light as it travels over your face and neck, down each arm, through your torso and down each leg. Do this slowly to make it more effective. Feel the tension disappearing and the warmth spreading as the light moves. When your entire body has been touched by the light, imagine it glowing warmly.

If you practice one of these relaxation techniques at least four times a week, in about 3 weeks you will be able to achieve rapid relaxation of your entire body by simply thinking of the technique – tensing and relaxing one area, for example, or imagining the white light on your face.  This is an important skill to possess if you have an unexpected confrontation with your boss, or a car accident on your way home. Also, practicing these techniques will increase your overall level of relaxation, thus decreasing the effects of chronic stress on your mind and body.