Relaxation Basic Training
Download a printable version of this article to share with others: PDF or JPG Page 1 / JPG Page 2

• Respect the fact that it’s OK to relax and that you want to learn how.
• Your goal is to learn how to clear and quiet your mind as well as to relax your body.
• Find a comfortable place to be, sitting if possible, lying down if necessary.
• Turn off the phone or ask to be left undisturbed if you are in a hospital or busy place.
• Dim the lights if possible, close your eyes and make yourself as comfortable as possible.
• Listen to peaceful music if available and focus on the sounds of the instruments or follow the natural sounds if present. Use headphones if possible for a more personal experience with less distraction.
• Inhale deeply, then exhale all your breath through your mouth with several out breaths (make a huh huhh sound with the breath only, not the voice, almost like a long sigh).
• Breathe in through your nose, hold for a few moments, and then exhale slowly through your mouth. Repeat several times or whenever you are stressed.
• When inhaling, imagine you are breathing in positive, soothing, life-giving energy.
• Hold your breath as long as comfortable and feel a sense of calmness and stillness.
• Exhale your breath slowly through your mouth (or nose) and imagine you are letting out negative feelings such as fear, anger, grief, pain, guilt, worry, frustration, etc.
• To help relax your face, first tighten all the muscles in your face, hold the tension for a moment, and then release. Repeat several times.
• Go through each area of your body, first inhaling and holding your breath as you tighten the muscles, then releasing the tension as you exhale slowly and completely.
• Do this tighten/release sequence with your neck and shoulders, arms and hands, chest, abdomen, hips, legs and feet. Then tense your whole body for a few moments and release. This conscious tightening and releasing of muscles also has the effect of sending life energy to those muscles and rejuvenating them. (Note: If you have an injury, be careful not to irritate the area of the wound).
• Repeat this process whenever you want to relax and rejuvenate your muscles.
• Feel yourself supported by the chair, floor, bed or whatever. Most importantly, feel the earth beneath you, grounding you and supporting you at this time.
• Now, witness your thoughts coming and going. Your goal here is to still and quiet the mind so you will want to be vigilant in keeping away unwelcome thoughts and images. They are your enemy now. When an unpleasant thought comes into your mind, acknowledge the thought and send it on its way. Do this with all thoughts coming into your mind at this relaxation time.
• You may want to create a simple affirmation, prayer or mantra to replace unwelcome thoughts. It can be short and sweet and fitting with your values and philosophy. Something like “I am peaceful and relaxed” or I am safe and supported” or “I am ready to heal.” The important thing is that it is a short, positive phrase that addresses your issues and your needs at this time in your life. Call on this phrase anytime unwelcome thoughts or images intrude in your mind. The phrase can even have a simple melody.
• When your mind wanders, use the affirmation and focus on breathing deeply and fully.
• You can use this relaxation time to imagine and visualize yourself in a beautiful place in nature. Perhaps sitting by the ocean watching the waves come in and go out in time with your inhalation and exhalation. Or maybe you are swimming or floating on a lake. Or perhaps you are in a forest. Or sitting by a stream. Imagine whatever scene makes you feel good, safe and happy.
• Relaxation and quieting the mind take practice. Don’t be disappointed if you can’t control your negative thoughts at first. Repeat the breathing, tension/release, and affirmation exercises often. Always breathe deeply and exhale completely.
• As you listen to the peaceful music, you will find that it helps to slow down your metabolism and helps you to unwind. As you do the exercises in combination with the music, you will eventually be able to calm your inner demons and find peace of mind, helping to restore your body to a state of health and vigor.
• Listening to the music as you write in a journal can be helpful in getting troublesome thoughts and images out of your mind and on to paper where they won’t bother you.
• As you work on dealing with life in a more relaxed way, don’t ever hesitate to seek help from friends, family and professionals. This is a sign of strength, not weakness.