From Pain to Power by Mary Ellen Mann

Author:Mary Ellen Mann [Mann, Mary Ellen]
Language: eng
Format: epub
Publisher: The Crown Publishing Group
Published: 2015-09-22T00:00:00+00:00

RELAXING YOUR BODY, CLEARING YOUR MIND

The pace of our living does harm to our minds and bodies. Our minds are cluttered with deadlines, duties, projects, and appointments. Our children might have to repeat a question to get our attention; we might realize at the end of the day that we overlooked an important thing in all the busyness. It’s not just our minds that are affected. Stress gives us headaches, stiffness, stomach upsets, difficulty sleeping, irritability…the list goes on.

We neglect relaxation at our peril. Our minds and bodies are integrated, and steps toward health need to involve both. Learn the following steps toward greater relaxation, in sequence, so you can close your eyes while doing them, which will assist your efforts.

Find a comfortable and quiet space to sit, and start by taking a couple of deep breaths. Use the following technique to activate the calming process.

• Extend your arms straight in front of you. Cross your wrists one over the other. Put your palms together, and clench your palms into a single fist. Pull that fist in toward your chest by dipping it downward, then bringing it to your chest. This method is used as a treatment to help achieve brain balance.

• Rest your clenched hands or fist on your chest.

• Be aware of the middle of your body.

• Inhale through the nose with the tip of your tongue touching the roof of your mouth, just behind your front teeth.

• Exhale out of the mouth with pursed lips (or a relaxed pucker).

• As you inhale through the nose, breathe deeply to fill the bottoms of your lungs. Allow your diaphragm to move outward, as if you were filling a balloon in your stomach. Exhale and drop your shoulders, elbows, and wrists. Feel your chest widening and expanding.

• Let your exhale push the clutter of stress and burdens out of your body. Remember that cause and effect reasoning improves with relaxation, so you are not losing control as you relax. See in your mind’s eye that you are washing out the grime of stress.

• Use breathing to relax all parts of your body. Breathe into your feet as you draw the oxygen into your lungs. Feel your body resting heavily into your seat as you exhale and purge toxic stress.

• As you exhale, let your shoulders, elbows, and wrists sink toward the floor.

• Use color to aid in relaxation. Breathe in through the top of your head a color that is clean and light. Inhale for a count of four, hold for one count, and exhale for a count of five.

• Alternate between breathing in through the bottom of your feet and through the top of your head. Remember the four-one-five breathing method. Do this four times.

• Take your time, and when you’re ready, gently and slowly open your eyes.

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