I don’t know about you, but for me, finding a time to just step back and relax for a few minutes can seem like an impossible task. In this hectic world where it seems like nothing ever stops, it’s very important to take a couple minutes, especially during times of high stress and anxiety, to relax and let your mind and body release its tension. In this blog, I will share with you two of my favorite relaxation techniques. These can be used in your workplace, at home or back stage prior to giving a speech. They are meditative requiring that you pay closer attention to the present moment and every aspect of yourself and the environment around you. You are not judging your surroundings – you are just experiencing them.
The first is called crystal body which can be performed either sitting or standing. Relax all of your muscles and imagine that your body is made of crystal, clear and hollow. Think of yourself being at your favorite beach with the water brushing up against your feet and the gentle heat of the sun warming your body. Now imagine your body filling up with sand, but not the heavy stuff – the nice, light, dry white sand from the beaches of the Caribbean. Start with your feet and let the sand fill your body, inch by inch. Think about how it feels as it enters your body, the warmth and softness of it. After it reaches the top of your head, pretend you are elevated into midair and all the sand starts releasing from your body from your head through the tips of your toes. Imagine the warm, tingly feeling this gives you. Every grain of sand that exits your body is an ounce of stress, just pouring away, exiting your inner self. After your body is completely empty of sand, close your eyes and raise your arms in the air, towards the sun. Inhale a nice deep breath, and exhale, bringing your arms down slowly as you do, almost as if you are weightless. Open your eyes.
The second is an exercise called heart breathing. Make sure you are seated for this one. Take a lower deep breath, inhaling easily through your nose with your jaw relaxed and face long and exhaling through your mouth with pursed lips. Each time you take in a new breath, allow the air to fill up your lower ribcage. Keep your tongue rested against the back of your upper or lower front teeth, making sure your throat stays open. Keep your breathing steady, not holding at the peak of inhalation or exhalation. You will not move large amounts of air. Now pretend that air is flowing in and out of your heart. Think of a positive feeling, whether it is feeling appreciation for a special person, a pet, place or activity that you enjoy or something at which you excel. Breathe into and out of ‘your heart’ during this moment of appreciation. Create a vivid image of the person, pet or place and focus on how much love you feel or how great you felt during or after the event. As you inhale and exhale, allow positive emotion to flow within your body and your soul through your heart breathing. Do this for a couple minutes, and smile. Let all your worries and anxieties dissipate from your body as you exhale.
Studies prove that practicing mindfulness reduces stress and encourages relaxation. It’s important to make sure that you take care of yourself mentally and not get overworked or stretched too thin. Do these meditation exercises whenever you feel like you are reaching a boiling point and I guarantee your stress will reduce dramatically. Find time for you!