VibraShield.com

Posts Tagged ‘Relaxation’

Progressive muscle relaxation (or PMR) is a technique for reducing anxiety by alternately tensing and relaxing the muscles. It was developed by American physician Edmund Jacobson in the early 1920s. Jacobson argued that since muscle tension accompanies anxiety, one can reduce anxiety by learning how to relax the muscular tension. PMR entails a physical and mental component.

The Benefit from doing PMR

The immediate effects of progressive muscle relaxation include all the benefits of the relaxation response described at the beginning of this chapter. Long-term effects of regular practice of progressive muscle relaxation include:

* A decrease in generalized anxiety
* A decrease in anticipatory anxiety related to phobias
* Reduction in the frequency and duration of panic attacks
* Improved ability to face phobic situations through graded exposure
* Improved concentration
* An increased sense of control over moods
* Increased self-esteem
* Increased spontaneity and creativity

Progressive Muscle Relaxation Technique

Progressive muscle relaxation involves tensing and relaxing, in succession, sixteen different muscle groups of the body. The idea is to tense each muscle group hard (not so hard that you strain, however) for about 10 seconds, and then to let go of it suddenly. You then give yourself 15-20 seconds to relax, noticing how the muscle group feels when relaxed in contrast to how it felt when tensed, before going on to the next group of muscles. You might also say to yourself “I am relaxing,” “Letting go,” “Let the tension flow away,” or any other relaxing phrase during each relaxation period between successive muscle groups. Throughout the exercise, maintain your focus on your muscles.The guidelines below describe progressive muscle relaxation:

1. After finding a quiet place and several free minutes to practice progressive muscle relaxation, sit or lie down and make yourself comfortable.
2. Begin by tensing all the muscles in your face. Make a tight grimace, close your eyes as tightly as possible, clench your teeth, even move your ears up if you can. Hold this for the count of eight as you inhale.
3. Now exhale and relax completely. Let your face go completely lax, as though you were sleeping. Feel the tension seep from your facial muscles, and enjoy the feeling.
4. Next, completely tense your neck and shoulders, again inhaling and counting to eight. Then exhale and relax.
5. Continue down your body, repeating the procedure with the following muscle groups:

chest
abdomen
entire right arm
right forearm and hand (making a fist)
right hand
entire left arm
left forearm and hand (again, making a fist)
left hand
buttocks
entire right leg
lower right leg and foot
right foot
entire left leg
lower left leg and foot
left foot

6. for the shortened version, which includes just four main muscle groups:

face
neck, shoulders and arms
abdomen and chest
buttocks, legs and feet

Quickly focusing on each group one after the other, with practice you can relax your body like ‘liquid relaxation’ poured on your head and it flowed down and completely covered you. You can use progressive muscle relaxation to quickly de-stress any time.

I also recomend to learn ” The Daisy Pond” designed to help you achieve TOTAL RELAXATION. GET IT Free >>click here<<

It was created by Burt Goldman, better known as The American Monk. Burt is over 80 years old and has spent the pat 50 years traveling the world learning from the greatest spiritual masters.

Copyright (c) 2011 Michael Cahill

Relaxation is one of the primary reasons individuals begin the process of buying a hot tub. Hot tubs are great for putting one into a state of enhanced relaxation. Achieving a trance state through use of a hot tub is not difficult if you involve as many of the senses in the relaxation process as possible. We enter into trance states regularly. This happens when you are a passenger in a car on a long trip you “zone out” causing you to lose track of what has happened during the proceeding time and even the time itself. When we are relaxed and at ease it is easy to slip into this state of consciousness, this state is desirable for physical and mental health.

Using all of the senses is the best way to become fully relaxed. The first sense we will involve is sight. We see certain colors as relaxing, as well as, certain environments. Many luxury spas are equipped with LED mood lights that do just that, set the mood. You also may experiment with tikki torches or candles around the hot tub. A large part of the experience though can be derived from the spa enclosure. The most common spa enclosure is a gazebo, but there are many other choices. The gazebo, if placed into a garden, can supply the necessary mood for relaxation and even trance.

The next sensation we will address is that of sound. Many luxury hot tubs have waterfalls and fountains. The relaxing sound of moving water is a great way to relax. Additionally an outdoor stereo system can supply comforting sounds such as the sounds of nature. To take this a step further you could use a transcendental meditation recording to aid you in full trance. There are many types of music and pre-recorded programs that can be found on the internet to fully involve the ears. The key is to remove yourself from the environment that causes stress by finding sounds that do this.

The sense of smell is very active in relaxation. There are many scents that are known to be relaxing such as sandal wood or lavender. Many luxury hot tubs are equipped with an aroma therapy oil dispenser. These oils are commercially produced especially for hot tub aroma therapy, and can be found on the internet with ease. It is important to find a scent that washes away the feeling of tension. It is important to take advantage of this component of your luxury spa.

Touch is an important part of the process of relaxation. This might seem like the number on reason to buy a hot tub in the first place. The warm water around you will allow you to relax and avoid contact with the outside world. There are both bubbling and massaging jets. In many luxury hot tubs there are various stations to sit in. If you have the perfect mix of jets it will cause you to relax muscles, joints, and the mind. Finding a hot tub with the most jets may be a good metric to decide upon. The most in the industry is 166. As mentioned earlier many of these tubs have fountains and waterfalls, these can also be useful in tactile relaxation.

The environment that surrounds the hot tub is important. The spa enclosure we talked about earlier is an important part of this, but so is the general environment outside of the enclosure. Making sure you are not too near the house, distractions from the world, or obtrusive sounds and smells is important. What you see beyond the enclosure also is important. A garden is something that is good to have around the spa enclosure. The perfect garden, for function, cost, and required maintenance might be the Zen Meditation Garden. It can also be nice to have a Japanese Garden if you have the ability to pay for, and care for it. It is important to carefully plan what will be directly visible outside of the spa enclosure.

Looking for a hot tub with all of this in mind can allow you to fully take advantage of the power of relaxation. Relaxing the mind requires relaxation of the senses. This can be accomplished by being certain you have a hot tub that can support ultimate relaxation. What we did not cover was the sense of taste, you may wish to have a cup of tea, a relaxing herbal tea like chamomile might be nice to fully let go and relax. So you now can involve the senses of sight, hearing, touch, smell, and taste into a trance evoking experience, and you will be perfectly relaxed.

This could be because they are following a relaxation technique that doesn’t suit them. Or they could be trying to relax while lying down. Many people fall asleep as soon as they lie down. And if you fall asleep, you will not be able to begin your astral travel consciously; you will be doing it unconsciously.

Here is a simple relaxation technique that will help you begin your astral travel. Read the rest of this entry »

We all live in a busy world, and life seems to be more difficult than usual. People are increasingly focused on the job and earn money, that relaxation is difficult to be included in normal daily schedules. This is precisely why people are hungry for relaxation and are willing to try to mitigate the program offered them.

Meditation and relaxation are for people who need to rejuvenate the body and mind. In the early days people most often have their meditation with incense during their worship. Relaxation on the other hand is a process to relieve you of any stress or pressure. Being relaxed simple means being comfortable.

There are so many ways to achieve effective relaxation and meditation. This may be the way to do yoga or to have a massage or simply by listening to relaxing music while you sit by the window. The music is almost always included in all relaxation techniques, as this is the most common way for your sense of imagination to enter the premises. Music can be a component of yoga, and even massage centers. Music as they say is the language of the soul and is the medium in which individuals exceed to higher levels of themselves. Read the rest of this entry »

Stress is the curse of living in modern times. Everyone suffers from stress. And the stress we suffer takes a heavy toll on our bodies, emotions and minds.

If you’re feeling stressed out, worn out by fatigue or just simply having a miserable day, the best thing to do is relax.

Watching television may be a form of relaxation for some, but is not a recommended method by experts. When we watch TV we are bombarded with commercials, ads, sounds and images. So how do we achieve relaxation? If there are thousands of ways we can get stressed, there are also many ways we can relax.

In recent studies, experts have determined that heart disease is linked to anger and irritability is linked to mental stress. Too much stress brings about ischemia that can lead to or cause a heart attack. Relaxation takes on added importance in light of this matter. Managing your anger and attitude is significant to heart health, and relaxation can help you manage stress.

One form of relaxation is transcendental meditation. Recent studies have also shown that this method might reduce artery blockage, which is a major cause for heart attack and stroke. People practice transcendental meditation by repeating uttering soothing sounds while meditating. This allows them to achieve total relaxation. Researchers found that practitioners of transcendental meditation significantly reduced the thickness of their arterial wall compared with those who didn’t practice transcendental meditation.

Another study on another method of relaxation, acupuncture, seems to reduce high blood pressure by initiating several functions of the brain to release chemical compounds known as endorphins. Endorphin helps to relax muscles, ease panic, decrease pain, and reduce anxiety.

Yoga is also another method for relaxation and may also have effects similar to acupuncture. In another study, participants were subjected to several minutes of mental stress. Then they were subjected to various relaxation techniques, such as listening to nature sounds or classical music. Only those who did Yoga significantly reduced the time it took for their blood pressures to go back to normal. Yoga is a form of progressive relaxation.

Breathing is one of the easiest methods to relax. Breathing influences almost all aspects of us; Read the rest of this entry »

Whether you have a high stress job such as an airline pilot and have to sit in one cramped place for long hours at a time or you are the worn out mother of a toddler on the run from morning till night, you can feel like your nerves are shot to pieces. You probably crave genuine relaxation but doubt you can achieve it.

No matter what your situation, the answer to your stress may be as simple as progressive muscle relaxation. This technique originated in the 1930s and is still popular today. This method of relaxation is simple; muscle groups are flexed then systematically relaxed. The idea behind progressive muscle relaxation is that by relaxing the muscles, your mind also becomes relaxed. Furthermore, this technique does not require any special training. In fact, anyone can do it.

Ideally, muscle relaxation should be practiced between ten to twenty minutes every day. It’s okay if you don’t get it right the first time. Be prepared to develop your ability to relax gradually if necessary. By practicing regularly you will quickly become competent at progressive muscle relaxation and will be able to better deal with the stress in your life. If you are willing to be patient and persistent, the effort will be worth it.

Progressive muscle relaxation is considered to be a deep relaxation technique which means that it is not only beneficial for stress reduction but also for the alleviation of chronic pain and insomnia. Migraines and cancer symptoms have also been helped by this method. Most of the time, the feet and legs are relaxed first. From there, the muscles are flexed and relaxed all the way up the body to the face. However, this order is not set in concrete and some physicians teach their patients to do it differently.

As you develop your ability to flex and relax the muscles of your body, you can increase the tension to gain more benefit. This technique should only be attempted when you can be quiet and uninterrupted or it may be difficult to complete the whole body exercise. First, tighten your muscles for around eight seconds and then release the tension. Relax for about half a minute before moving on to the next set of muscles. It can be helpful to use this relaxation technique in conjunction with imagery. For example, you could imagine you are like an ocean wave with power unleashed when flexed muscles are released.

Progressive muscle relaxation also helps you to interpret your body’s messages. Increased sensitivity to these cues can help you to recognize signs of tension in your body. Once recognized you can work out ways to overcome it. Consequently, you will likely feel less stressed and more relaxed. In fact, you may even feel more energized. Progressive muscle relaxation has a long history of Read the rest of this entry »

Anxiety attacks had always been common among working population, but with changing lifestyle and personal expectations of people anxiety is today a disorder found among every other person. With medicine being a prominent solution for every other disorder people often tend to spend large amount of bucks on their hospital bills, but not many know that it is always possible to treat such strokes of fear, tension or worries by following simple and safe relaxation techniques.

Relaxation with anxiety disorders plays a vital role, a role as important as any other medication, all because of the safe and beneficial principles of various relaxation techniques.

Before understanding how the equation of relaxation with anxiety disorders works, it is important to have an idea about the benefits and purpose of following various relaxation techniques. Relaxation is more or less a spiritual as well as non spiritual way to control the internal disturbance of a body and mind. Most of these relaxation techniques are designed to control the stressful and unstable mind as well as to heel the weary outlook of a body. Anxiety being a condition where a body is nervous and mind is under panic or excessive tensed situation, thus by simply controlling a disturbed mind with relaxation one can always treat those anxiety disorders or attacks.

Relaxation in itself is of various types, but each of these different relaxation techniques are based on one common purpose to benefit mind and body with peace, strength, stamina and calmness.

Relaxation with anxiety disorders is the best way to come over those panic strokes and attacks of angst. One such example of relaxation techniques heeling anxiety is, the fact that deep relaxation involves physiological changes in a person causing a decrease in respiration rate, heart rate, skeletal muscle tension, metabolic rate and analytic thinking.

Relaxation with anxiety disorders helps in overcoming its symptoms like nausea, headaches, irritation, shortness of breath, increased heartbeat, sweating and palpitation, Read the rest of this entry »

With the stress becoming a part of day to day routine, relaxation has come up as a major therapy for heeling it. Contemporary and modern world has come with a whole new avatar of what was considered to be simple tiredness, which is stress and anxiety.

It is a known fact that relaxation is answer to all stress or pressure related problems, but another such fact is that fruits are also a major source of relaxation too.

Stress relaxation properties of fruits have made them quite a popular instrument in relaxation techniques. To understand how the fruits fit in relaxation, it is better to first understand the word relaxation and how different relaxation techniques utilize the stress relaxation properties of fruits.

Relaxation is nothing but a tool to Read the rest of this entry »

As a Fibromyalgia or Other Chronic Pain sufferer, do you ever really feel relaxed and care-free?  I seriously doubt the answer is “yes”.  Fibromyalgia, Chronic Fatigue Syndrome, Chronic Myofascial Pain and other chronic pain symptoms are made worse by stress, and the pain of the condition can increase depression and anxiety.

It is that vicious cycle we all know about. Relaxation techniques can help. Some that have proven successful are meditation, breathing exercises, progressive relaxation, guided imagery, and autogenic training.

The pain and related symptoms of Fibromyalgia cause significant stress to the body. Recent research suggests that, physiologically, FM patients simply do not process stress well.  I am one of those people.

Relaxation therapy techniques focus on relaxing the body and the mind. When the body is relaxed, pain and physical problems may be reduced. When the mind is relaxed, anxiety, stress and emotional disorders can be treated.

Relaxation therapies can help Fibromyalgia patients remain calm and relaxed.  Relaxation therapies such as meditation, are used to manage the symptoms, rather than treating the disease. The goal is to remove the focus of the mind on pain and problems in order to realize a state of calmness. It should decrease feelings of depression and anxiety that may occur in people with FM. 

After practicing relaxation therapy for about 6 – 8 weeks you may find that you have become more calm and that you recover from stress more quickly.  It will also make it easier for you to learn other relaxation therapy techniques for FM symptoms and other conditions.

Deep muscle relaxation is one of the most effective pain and stress management techniques available.  Diaphragmatic breathing is a wonderful method.  The diaphragm is the most efficient muscle for breathing. It is a large, dome-shaped muscle located at the base of the lungs. Combining diaphragmatic breathing with relaxation techniques helps to achieve greater deep muscle relaxation. Guided imagery is a technique where the person uses visual imagery as a tool to achieve relaxation.

Stress management programs are so important: Biofeedback, Watsu (body massage performed while lying in warm water), meditation, breathing exercises, yoga, Tai Chi, progressive relaxation, guided imagery, and autogenic training (technique that teaches your body to respond to your verbal commands). Patients need to receive initial training for many of these but can often continue practicing what they have learned on their own. There are many books, CD’s, DVD’s and classes you can utilize.

Another technique is to systematically train groups of muscles by tensing and relaxing. This technique is best learned with the aid of a trained practitioner.  It is suggested that you can develop the ability put yourself in a relaxed state at will, even when face with a very stressful situation.

Relaxation Therapy is said to be beneficial for: asthma, anxiety, hypertension, angina, back pain, cancer treatment support, chronic pain, congestive heart failure, fibromyalgia, interstitial cystitis, irritable bowel syndrome, insomnia, menopause, osteoarthritis, premenstrual syndrome (PMS), psoriasis, rheumatoid arthritis, stress in general, stroke rehabilitation, surgery support (primarily reducing pain and stress before or after surgery), tension headaches, ulcerative colitis, depression, anxiety.

It is best to use relaxation techniques that you feel comfortable with in order for the maximum benefit to be achieved.  Any thing that inspires the body to become more relaxed may be used for relaxation therapy.  I love a relaxing bath and relaxing music.  Imagining a peaceful or enjoyable activity or setting helps a lot of people.  You need to find a method of relaxation that works for you. What do you think of when you imagine peace, quiet and comfort?  That’s where your mind should take you.

Although relaxation therapists can be helpful, you can use relaxation techniques at home.  In order to learn relaxation techniques, you can find books, DVDs, CDs and magazines that will teach you the basics.  You can also join a group that will teach you the techniques to use and can then be practiced at home.

Always consult your doctor about any new therapy or program you are considering!  Only you and your doctor can determine what’s right for you.  Let’s just relax!

The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.

The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.

Set aside time in your daily schedule: The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.

Don’t practice when you’re sleepy: These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.

Choose a technique that appeals to you: There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle.

Deep breathing for stress relief: With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.

* Loosen your clothing, take off your shoes, and get comfortable.
* Take a few minutes to relax, breathing in and out in slow, deep breaths.
* When you’re relaxed and ready to start,shift your attention to your right foot.Take a moment to focus on the way it feels.
* Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
* Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
* Stay in this relaxed state for a moment, breathing deeply and slowly.
* When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
* Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.

For stress relief, try the following mindfulness meditation techniques:

* Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
* Walking meditation – You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
* Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.