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Mindfulness and Relaxation

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MINDFULNESS

Mindfulness is the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us. Try some of these mindfulness exercises:

Mindful hand awareness exercise

Grasp your hands really tight and hold for a 5 to 10 seconds, then release and pay attention to how your hands feel. Keep your attention focused on the feeling for as long as you can.

Mental focus exercise

Stare at any object and try to remain focused on just that object for as long as possible. Keep a mental watch on when your mind starts to wander, then just bring it back to the object. The longer you can remain focused, the more your mindfulness will increase.

Tactile exercise

Pinch your arm and pay close attention to how it feels and what your emotions begin doing. Pay attention to the pain it causes, and how it radiates out from the site where you pinch. This exercise can really tune you in to how your body deals with discomfort and what emotions rise. Do you get angry when you feel pain?

Musical stimuli exercise

Listen to your favourite song and pay attention to how it makes you feel. What emotions stir? What memories come up, and how do those memories make you feel? Engage the emotions and see where they lead.

Olfactory sense exercise

Smell something strong like coffee beans or perfume and pay close attention to what happens in your nose, and then what feelings these scents evoke. Just as in step 5, but with taste instead of smell.

Melting exercise

Sit and relax, and imagine yourself melting into everything around you. You might begin to feel at one with everything after some practice.

Full sensory awareness exercise

Wherever you are, just stop and look around when safe to do so. Become aware of everything that your senses pick up. How do you feel? Do you feel over-stimulated? Do you feel anxious?

For more mindfulness exercises visit http://www.practicingmindfulness.com/16-simple-mindfulness-exercises/

RELAXATION

Relaxation is when the body and mind are free from tension and anxiety. Try some of these relaxation techniques:

Autogenic relaxation

Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress. You repeat words or suggestions in your mind that may help you relax and reduce muscle tension.

For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.

Progressive muscle relaxation

In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.

This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.

In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds and repeat.

Visualization

In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation.

To relax using visualization, try to incorporate as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.

You may want to close your eyes, sit in a quiet spot, loosen any tight clothing, and concentrate on your breathing. Aim to focus on the present and think positive thoughts.

Relaxation techniques take practice

As you learn relaxation techniques, you can become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms.

If one relaxation technique doesn't work for you, try another technique. If you experience emotional discomfort during relaxation techniques, stop what you're doing and consider talking to your doctor or mental health provider.

Here are some further relaxation resources:

https://www.nhs.uk/conditions/stress-anxiety-depression/ways-relieve-stress/

https://www.mind.org.uk/information-support/tips-for-everyday-living/relaxation/relaxation-exercises/

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