Relaxation is hard to achieve in our modern world as it seems to be getting harder and harder each day to find that little bit of 'me' time. Relaxation calms anxiety and helps our bodies and minds recover from the rush and stress of everyday life. Music, a long soak in the bath, or a walk in the park do the trick for some people but for others we need to find another way to still ourselves and to slow ourselves down. If you don't have time for a walk in the park or a long soak in the bath try this simple technique, you never know it could help.
Before starting, choose your location. It should be a quiet place free from draughts and bright light if possible. Loosen clothing and lie or sit down in a comfortable position.
1. Place your hands on either side of your ribcage and close your eyes. Softly inhale through your nose, visualising the air passing through the nostrils and throat and into your lungs. Allow your ribcage to expand by moving your palms outwards.
2. Breathe out through your nose or mouth, gently compressing the sides of your ribcage with your hands to ensure full exhalation.
3. Continue this breathing for about five minutes. Then lower the palms to your sides or place them in your lap, and begin visualisation while continuing deep, relaxed breathing.
4. Visualise a beautiful place where you feel really relaxed. It may be a garden, beach, mountain or a particular beauty spot. Picture it vividly with all your senses.
5. Picture yourself enjoying this special place and feeling relaxed and happy. Mentally repeat phrases that confirm this, such as "I feel very relaxed" and "I'm content and at peace." Stay in this place as long as you like.
6. When you're ready, picture yourself leaving and returning to your current environment. Stretch your limbs and slowly open your eyes. Drink a glass of water.
You can return to this place whenever you need to relax. Just close your eyes, breathe deeply and picture the scene anew. With regular practice, relaxation quickly follows.
If you have trouble visualising your favourite place feel free to try the video meditations that I have put together below.
