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2:00 pm in the afternoon. You’re in the
middle of work and feeling tense and tired. However, in just six minutes you
can transform your day from stressful to serene. Try the following four-step
relaxation routine and see what difference it makes.
1) Find Your Posture (30 seconds)
Sit towards the front of your chair, so your feet are flat on the floor.
Draw your shoulders back and press your hips slightly forward until your
back is straight. Relax your arms at your sides or on your lap. Simply
sitting up tall can make breathing easier, giving you more energy.
2) Relax Your Muscles (2 minutes)
Rotate your shoulders clockwise 5-10 times, and then counter clockwise 5-10
times. Next, stretch your neck. Do this by, first dropping your chin towards
your chest, keeping your shoulders back. Stay in this position for 3-4 slow
breaths. Then, drop your right ear towards your right shoulder, taking 3-4
slow breaths while in this position. Repeat on the left side. These
exercises relax the muscles around the neck and shoulders where we tend to
hold tension. These exercises also increase the circulation through the neck
and shoulder area, helping to ease the flow of blood.
3) Observe Your Breath (2 minutes)
Close your eyes, close your mouth, relax your belly and begin breathing
slowly through your nose. Bring your attention to your breath. Just observe
your breath, noticing how your breath flows in and out through your nose.
When your mind begins to wander to other thoughts, simply bring your
attention back to your breath. Count each breath and focus on your breathing
for 8-10 breaths. This simple exercise helps bring you back to the present
moment and gives your mind a break from analyzing or worrying about past or
future events.
4) Yogic Energizing Breath (1 minute, 30 seconds)
Energizing breath begins with an exhale. As you exhale; squeeze your belly
to press all the air out through your nose. Then relax your belly, allowing
the air to flow back into your body through your nose. As the air flows in,
imagine you’re drinking in energy. As you press the air out, imagine you’re
pushing out negative emotions and stress. This breathing technique helps
increase energy and alleviates tension.
Do this four-step routine regularly and notice the difference you feel. The
more you do this quick routine, the more you will learn to tune into the
times when you are feeling stressed. Learn to take a few minutes to quickly
relax and gain your lost energy.
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