Relaxation is a valuable self-care tool. It is a NECESSITY if we want to maintain or return to optimal well-being.
Whatever is happening in the world you can create and maintain stability in your little world – room or home, and in your inner world – your body, mind and emotions.
✔Create a routine with little activities or breaks to look forward to.
✔Draw, paint or buy pictures, photos, or ornaments that evoke stability and/or joy
✔Focus on something positive – resume or take up a new hobby
✔Grow plants or vegetables
✔Reduce screen time and choose positive content.
These will reduce anxiety levels and help the nervous system settle into relaxation.
Here is a simple process to help relaxation response become active, homeostasis to return and create a sense of well-being.
- Lie with legs bent or sit
- Notice how your body feels, get really curious – your body holds much wisdom, what comes into your awareness
- Watch your breathing, is it fast, slow, steady, erratic, etc
- Focus on your exhale
- Gradually increase the length of the exhale while maintaining a comfortable inhale remains (up to twice the length of the inhale)
- It is natural for the mind to wander, when you notice this use loving awareness to return your focus to the exhale
- Avoid judgement, criticism or blaming a trigger person or event
- Check in with your body regularly inviting any tense areas to relax
- Stay for 5 minutes, longer if you have time especially if feeling anxious/agitated.
- Make regular time in your schedule for this practice and take mini 3 breath practices as often as possible during the day.
