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Relaxation And Meditation Exercises

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Relaxation and Meditation Exercises

After a day's hectic schedule of meeting deadlines, attending meetings, preparing different documents, and so on, you will always be looking forward to going home and relaxing. There are many ways to relax, and one method that is quite effective is meditation.

How will you do it? Perhaps you've already heard other people talking about meditation. It's not as hard as you think. The idea revolves around focusing your thoughts to a certain relaxing thing over a sustained time. This way, your mind is able to rest, and your thoughts about stressful things are diverted elsewhere. Your body can recuperate and relax through meditation; toxin build ups are also cleared away.

You will notice that while you're meditating your breathing slows, your blood pressure is reduced, the muscles relax, anxiety and irritability are reduced, stressful thoughts and lactic acid are eliminated, clears your way of thinking, headaches and stress are also lessened, and you can now concentrate and focus fully.

Focusing on just a single thing is the true essence of such activity. This is an active process unlike that of hypnosis. All your mental faculties should be concentrated on the meditation's subject. Meditation is usually done for about 30 minutes, so be sure that you're in a comfortable position. You can lie on your bed, sit on your favorite couch, or choose any position that you're really comfortable with.

You can focus on different things when you're meditating like breathing, an object, a sound, or even imagery. Whichever you choose, it is very important to remain focused. If you experience any distractions and external thoughts, strive hard to drift them out. This is natural when you're just a beginner; you will always find your thoughts wandering but as you continue practicing meditation, you will soon improve.

You can try these relaxation exercises and incorporate it in your meditation so that you can achieve total relaxation.

1. Tense Relax – start by clenching your fists, and then pull forearms firmly against the upper arms. Keep your muscles tensed, as well as that of your leg muscles. Now, your jaws must also be clenched and your eyes shut tightly. While holding those tense, breathe deeply and then hold for about 5 seconds. Then let go of everything at once. Feel the sensations while your tensions are being released.

2. Heaviness/ Warmth – this is done by feeling your legs and feet getting heavier and warmer by the second. Imagine that it's like wearing lead boots. After that, try to imagine that your central body portion is also getting warm… warmer and relaxed. Tell yourself that you're forehead is getting cooler and relaxed. Breath easy and regularly. Just feel all the heaviness and warmth spread over your entire body.

3. Ideal Relaxation - close your eyes and try to create an ideal relaxation spot inside your mind. Choose any place whether it's imagined or real and furnish the place according to your own preference and style. Wear comfortable clothes and imagine that you're going to that place. Feel mellow and at ease in your imagined and ideal relaxation place. Enjoy that special moment for about a minute.

These are just simple relaxation and meditation exercises that you can do. If you're feeling stressed and tensed, do these exercises.
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BONUS : Relaxation Day Recognized for Refreshment

A day to blow off the daily grind may not be officially on the calendar as a holiday. But, many belabored an exhausted workers have been celebrating the non-government, mandated Relaxation Day on August 15th for several years. It is thought that the origins of the day are tied into spas declaring it as a holiday, which is a forward thinking way of attracting business. Most people enjoy imagining a day to themselves at the spa, on the beach, golf course, reading a book, catching up on sitcoms, or just laying around doing nothing. This may sound like sheer laziness to the average wage slave, but it may help with workers' productivity in the long run. Recharging one's batteries can increase personal productivity and give a healthy outlook on life.

Time designated specifically for laying back may help people to let their minds go. It's a great time to focus on one's dreams for the future, and it gives the brain license to wander. If your job is more creative based it may refresh your ability to think outside the box and keep the juices of creativity rushing through. Those with monotonous or labor intensive jobs get a chance to relax their bodies and muscles and feel physically rejuvenated.

A relaxation day would be an excellent time for families to sit back and refresh themselves together. It would be wonderful if it was a recognized holiday so Mom, Dad, and the kids could reconnect with each other again. Far too many families are constantly on the go between work and kids' sporting events to really know each other. This could be a day for couples to bond with one another again and become more involved with their children. Possibly the family could have a time to talk on a deeper, less superficial level. This could be a retreat to instill the values, respect, and peace that every family needs to function cohesively. The sense of well being and refreshment such a day brings is invaluable and would make employees far more productive. Employers need to consider this day to be a "mental health day" for their employees that will pay great dividends in the end. Some people have been bold enough to recognize it on their own for years.
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