The Joy of Exercise

Relaxation is a skill that can be learned, just as stressful patterns of behavior are learned responses. By practicing the following simple exercises, you can teach your body to relax by letting go of muscle tension and chronic ways of being that create stress. You can also foster a state of peaceful mental relaxation that will allow your mind to be calm and centered. Try the following exercises, and choose your favorites. You might find it helpful to tape the exercises, or to have a friend read them to you so that you can fully appreciate the experience.

Gentle Progressive Relaxation

Lie down in a comfortable position and close your eyes. Take a deep, easy breath, expanding your abdomen as you inhale. Exhale completely, allowing your abdomen to fall. Take a couple of easy breaths in this way, focusing on the rhythm of your breath. Become aware of your thoughts, and take another deep, easy breath. As you exhale, imagine that you are releasing any worries with your exhalation. Let all of your concerns go as you take this time for deep, healing relaxation.

Bring your attention to your feet. Notice how your feet and toes feel. Be exquisitely aware of your feet, the feeling of the air around your feet, and the feeling of the surface that your feet are resting on. Gently breathe into your feet and toes, and with your next exhalation, release any tension that you may be holding in your feet. Take a moment to appreciate how good it feels to relax your feet.

Move your attention to your lower legs, becoming aware of any tension in your calves. Inhale, breathing into the tension, and as you exhale, imagine the tension flowing out of your lower legs. Bring your attention to your upper legs, noticing any tension that you are holding in your thighs. Breathe into the tension, and release it with your next exhalation. Take another deep, easy breath, and feel the tension flowing out of your thighs, down your calves, and out of your feet with your exhalation. Enjoy the deep feeling of relaxation that comes with the release of tension.

Feel your hips and buttocks resting against the surface that you are lying on. Take a deep, relaxing breath, and breathe into any tension there. As you exhale, let the tension flow out of your hips and buttocks. Move your attention to your lower back, and become aware of any tension that you are holding. Inhale deeply and easily into your lower back, and release any tightness with your exhalation. Take another deep breath, and let any remaining tension in your lower back, hips, buttocks, thighs, calves, and feet flow out of your body with your exhalation.

Move your attention to your shoulders, and become aware of any tension that you are holding in your shoulders. Breathe into the tension, and as you exhale, release the tension with your exhalation. Focus on your upper arms and any tension there. With your next exhalation, let go of tightness in your upper arms. Notice any tension in your lower arms and hands, and breathe out the tightness as you exhale. Gently expand your attention to include your shoulders, upper arms, lower arms, and hands, and become aware of any residual tension there. Inhale, and as you exhale, let go of any last bits of tension.

Bring your attention to your upper back, neck, and head. Feel the surface that your head and upper back are resting on. Become aware of any tension that you are holding in these areas, and breathe into the tightness. As you exhale, feel the tension flowing out of your scalp, your face, your neck, and your upper back. Take another deep, relaxing breath, and let go of any residual tension. Notice any tightness in your forehead and your eyes, and release the tension as you exhale. Let your attention move gently to your jaw and mouth, and inhale into the tension that you find there. Exhale, and relax your mouth and jaw completely. Take another deep inhalation, and release any remaining tension in your scalp, face, head, and neck.

Move your attention to your chest, and notice the gentle movement of your chest as you inhale. Exhale, and let any tension flow out of your chest. Let your attention move to your abdomen, and notice how your abdomen expands as you inhale. Exhale, and release any tightness in your abdominal area. Take another deep, relaxing breath, and let go of any last bits of tension in your chest and abdomen. Take a moment to gently scan your body, and if you find any pockets of residual tightness, breathe into that area, and let the tension go with your exhalation.

Continue breathing in a relaxed and easy manner for a few minutes, enjoying the deep sense of peace and relaxation that comes from letting go of tension. When you are ready, inhale deeply, stretch, and gently open your eyes as you return to a state of full alertness.

Palming

This simple exercise has profound relaxing and restorative effects on not only the eyes, but the entire body. Your eyes rarely have a chance to rest, except when you are sleeping. Palming refreshes your eyes and calms your mind, which helps to relax your entire body. Take a few moments throughout the day at various times to practice this exercise.

Sit comfortably, with your feet flat on the floor and your spine erect. If desired, rest your elbows on a table or desk, using a book or pillow to raise your elbows so that you can keep your spine erect and not lower your head. Rub your palms together briskly until they feel warm. Cup your palms so that your fingers do not touch your eyes, and place them at a slight angle over your eyes, crossing your fingers on the bridge of your nose and your forehead. Adjust your palms to create complete darkness. Close your eyes, and allow the velvety blackness to soothe your eyes.

Breathe deeply and rhythmically, imagining that your breath is circulating behind your eyes and carrying away tension. Relax your mind, and let any tension go with each exhalation. Keep your spine erect to allow the energy to flow freely throughout your head and neck. Continue breathing in a relaxed and easy manner for several minutes, or as long as you wish.

Relaxation with Music

Listening to music is a delightful method of relaxation therapy. Music can evoke deep feelings of calm, helping to ease tense muscles and soothe a tumultuous mind. Of course, it’s important to choose the right music. Select pieces that you find especially soothing, and begin to create a collection specifically designed for healing relaxation. Try classical, instrumental, or chants—whatever evokes a sense of calm and well-being for you. Many selections in the New Age section of music and bookstores are especially created to calm the body and the mind.

Set aside 20 or 30 minutes for your music relaxation experience. Lie on the floor or sit in a comfortable chair and close your eyes. Breathe deeply and gently scan your body, exhaling and letting go of any tension that you find. Allow the music to flow around you and through you, filling you with peaceful harmonies. Focus your full attention on the music and release any thoughts that intrude by gently bringing your awareness back to the music. When the music ends, sit or lie quietly for a few moments and appreciate the deep feeling of relaxation that you have experienced.

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