Relaxation Techniques

Meditation

Meditation induces relaxation, reduces stress, relieves fatigue and increases a sense of well-being. It is an ancient technique used to boost mental energy and relax physically by using the power of the mind to empty the head of all thought, calm the body and achieve a state of mental and spiritual awareness. This is achieved by focusing on an object or vision. There are several things you can focus on while trying to enter a meditative state, including your breathing, which can be examined further in another information page. A person could also focus on a universal mystical sound such as "om", a mandala (an intricate geometric design or symbol), a mantra (a sacred phrase or one that is significant to you). In fact, this would be a very good opportunity to practise positive thinking phrases and replacing any negative phrases you may have developed in relation to yourself. The object of focus could also be a flickering candle flame, a single flower or anything else that you can think of. To guide yourself into a meditative state using one of these objects, imagine your body becoming increasingly weightless, bathed in healing energy.

A popular meditative state is Transcendental Meditation (TM), which uses mantras to help you still the mind and find a deeper level of consciousness. It is intended to be practised for 15-20 minutes twice a day and is said to help achieve a state of relaxation while staying fully alert. It leaves you feeling mentally alert and physically energized, with improved clarity and thought, and ready to face the challenges of the day.

On coming out of a meditative state, it is important to sit or lie quietly for a few moments in order to collect your thoughts and come back fully into the real world.

Visualization

Visualization is similar to meditation but rather than emptying the mind of thought, you use your imagination to go on a journey to a quiet place where you will become energized. It uses the power of suggestion and positive thinking to transform a desirable goal into reality, whether it be reducing stress, fighting an illness or achieving success. Visualizations help you to become totally relaxed physically and well-balanced emotionally.

Here is a visualization exercise to help you gain a better understanding of this relaxation technique:

Sit or lie in a quiet, darkened or candlelit room. A typical flight of imagination might take you through a door on to a tranquil beach beside a calm crystal blue sea. Waves gently lap at the edge of the golden sands. Tropical flowers scent the air with vanilla, jasmine and rose as warm evening sunlight filters down through coconut palms. You feel a slight breeze against your skin and you can hear birds starting to chirp among the green foliage. Use your senses to explore the colours, sounds, smells and other sensations in this secret world as you drift deeper and deeper into a calm and relaxed meditative state. Boost your energy levels further by thinking about energizing sunlight flooding through your body. When it is time to bring your inner journey to an end, picture yourself walking back through the door and closing it behind you before opening your eyes, stretching and rejoining the present.

Use the above technique to help motivate you to achieve your goals, to help you develop awareness skills (as in Dialectical Behaviour Therapy) and to help you relax. Let yourself be creative and imaginative by experimenting with your own visualizations and secret worlds!

Massage

Massage is a deeply relaxing technique which boosts the body's self-healing mechanisms and maintains good health and well-being. It is one of the oldest healing techniques and forms part of many complementary therapies. It stimulates soft tissue, encouraging the drainage and removal of toxins, promoting relaxation and improving quality of sleep, as well as raising mental and physical energy levels. Massage oils are widely available and do increase the therapeutic value of massgae, making it more invigorating and relaxing.

In massage therapy, a variety of strokes and different amounts of pressure can be applied. A warm and quiet environment with soft candlelight and relaxing music can help set the peaceful atmosphere required for total relaxation. The person being massaged should lie on a firm surface and be covered with a towel. Massage oil should be warmed. Each area of the body in turn is uncovered, massaged, then covered again. A massage should begin with long, simple strokes that follow body contours and warm the skin. Movements are flowing and rhythmic, with one hand in contact with the body at all times. Strokes usually move towards the heart and the pressure and length of strokes can be varied. If a muscle seems knotted or tense, gentle kneading movements concentrated on the spot will smooth away tension.

A variety of massage techniques have been incorporated into complementary treatments such as aromatherapy. It is possible to massage yourself, but the benefits are unlikely to be as great as being treated by a massure. Treat yourself!

Hypnotherapy

Hypnotherapy counteracts energy-draining thoughts and behaviours, something which those with mental illness are prone to. It also induces relaxation and relieves stress. The key principle behind hypnotherapy is that the subconscious mind responds to messages you send it by using the messages to 'reprogramme' behaviour and thought processes. Hypnotherapy is most commonly used to strengthen willpower and overcome addictive, impulsive or obsessive behaviour and phobias. It is also useful for overcoming a lack of confidence, releasing blocked creativity and helping to control emotional distress.

In order to carry out self-hypnosis, relax in a warm and quiet dimly lit room where you will not be disturbed. Sit ot lie comfortably with your hands by your side and feet apart. Roll your eyes upwards and fix your eyes on a spot, imagined or real, on the ceiling. Inhale as deeply as you can. Hold the breath during a slow count to ten, then exhale as much as possible while saying quietly to yourself "relax." Repeat three times, closing your eyes during the last exhalation. Imagine your body is weightless and you are slowly floating down a flight of ten stairs, counting backwards very slowly. Once you are at the bottom of the stairs, focus on the change you want to make in yourself. For example, "I am full of energy" or "I am self-confident." Always use the present tense since the subconscious mind responds best to this. Imagine yourself in your new, more energized or confident state, and keep repeating the positive statement. After ten minutes of visualization, tell yourself that on the count of five you will slowly float back up the staircase, open your eyes and feel relaxed, refreshed and revitalized.

Try to practise self-hypnosis every day as it is an excellent technique for increasng energy levels and helping the mind and body feel relaxed.

Aromatherapy

Aromatherapy promotes general well-being, relieves energy-sapping conditions and induces relaxation. It involves the use of aromatic essential oils obtained from the flowers, seeds, leaves, stems, bark or roots of plants and trees. These oils contain many active ingredients in a highly concentrated and potent form which readily evaporate to release their powerful scents. Oils that come into contact with the skin are absorbed and may have therapeutic effects. It is best to use natural rather than synthetic oils as they have a fuller and sweeter aroma that provides a greater therapeutic benefit. Oils may be inhaled, massaged into the skin, added to a bath, rubbed into the skin in the shower, added to pot pourri, sprayed in the air, or heated in order to perfume and the atmosphere. You could even place a few drops of the appropriate oil in a handkerchief and inhale it. After all, inhaling essential oils will result in them travelling to the limbic system in the brain within seconds, this being the part of the brain associated with mood and emotion.

Energizing oils used for boosting physical and mental energy include angelica, benzoin, black pepper, cardamom, lemon, orange, peppermint, pine, rosemary, rosewood and sandalwood. Other mentally uplifting essential oils include:

• Basil for clarity
• Bergamot for extra confidence
• Lemon for better concentration
• Black Pepper to overcome emotional blocks and mental exhaustion
• Coriander for improved memory
• Ginger to help overcome forgetfulness
• Lemongrass to reduce sluggishness
• Orange to lighten mood
• Rose to increase alertness

You could even blend a combination of oils for a mixture of benefits. This can be seen in the way that such a technique can be used to drastically improve sleep:

Before going to bed, add five drops of geranium, chamomile, lavender or neroli essential oils to 10ml of sweet almond oil. Pour into a deep, warm bath and relax in the fragrant water for 15-20 minutes. Sprinkle a few drops of the same oil on to a cotton wool pad placed near your pillow as you sleep.

Do not use essential ols if you are pregnant or have a medical condition such as high blood pressure or epilepsy, unless under supervision.

Colour Therapy

Colour Therapy encourages the healing of energy-sapping illnesses, relieves stress, aids relaxation and enhances mood. This therapy uses exposure to different light wavelengths to correct energy imbalances in the vibrations of body cells, so restoring health. When sunlight passes through a prism it splits into the colours of the spectrum, with each colour having its own wavelength that vibrates at a certain frequency. Red, orange and yellow have a stimulating effect. Blue, indigo and violet are relaxing. Green is calming yet vibrant and is believed to maintain health by aiding recovery from stressful situations and ill-health. Most practitioners use a colour alternated with its complementary opposite to achieve a healthy balance of colour in the body. Exposure to the main colour usually lasts for 10-15 minutes, followed by half that time for the complementary colour.

Colour therapists may work on the basis of the healing properties of various colours and treatment usually takes the form of illumination. Here are some of the believed healing properties of certain colours:

• Violet is deeply calming and relaxing, relieving insomnia, headaches, stress, anxiety and fear.
• Indigo strengthens intuition and heightens awareness. It is also very calming and relaxing.
• Blue encourages self-expression.
• Green encourages inner peace, self-acceptance and self-love. It also boosts immunity and balances hormones.
• Yellow strengthens vitality and releases repressed emotions.
• Orange activates emotions and encourages openness.

It is best to follow your intuition when it comes to self-help measures to see which colour is right for you. However, the following may give you some ideas of what colours to use for specific purposes:

Red boosts physical and mental energy, improves confidence and relieves anxiety. It may be best to stay away from this colour if prone to impulsive anger or irritability.

Orange stimulates you mentally and physically, increases libido, releases blocked energy and lifts spirits.

Yellow boosts inner strength, promotes an optimistic outlook and increases inner strength.

Self-help colour immersion techniques include painting your room, wearing a certain colour, eating foods of a certain colour and visualization. It can also be beneficial to drink solarized water that has been exposed to sunlight through stained glass, drinking water being a healthy step in its own right. So, get those colours out and relax!

You could even combine some of these relaxation techniques. For example, use certain healing colours during visualization or use certain essential oils during a massage. Use whatever helps you to relax both emotionally and physically!