A lot of us would admit relaxation generally comes at the end of the day, collapsing in front of the TV, scrolling our devices, and switching off from our reality. We may take pleasure in watching our favourite shows, but in truth are you really taking care of yourself, mind, body, and soul? To achieve a more ‘Zen like’ state, we need to activate the body’s natural relaxation response by practicing mindfulness relaxation techniques which include mindful meditation and breathing exercises.
Why Is Mindfulness So Important?
When we encounter various stressful situations in our lives, our nervous system fills our body with chemicals preparing us for ‘fight or flight’; and while this is very important in life-threatening situations, it can be harmful to our bodies when this reaction is continually triggered by the everyday stresses in our life. Although we cannot avoid stress, however, we can try to control its effects by learning how to produce the relaxation response – deep, rewarding rest, which helps return our body and mind back to calm. The aim is to be both physically relaxed and mentally alert at the same time.
When the relaxation response is activated, we can cause the following changes to our body:
- The heart rate slows down
- Breathing becomes slower and deeper
- Blood pressure lessens or stabilises
- Our muscles relax, tension is released
- Blood flow to our brain is maximised
In addition to the calming physical effects, mindful relaxation also improves energy and focus, wards off illness, relieves aches and pains, enhances problem-solving ability and boosts motivation and productivity. All these can be enjoyed by anybody through regular practice.
Take the time to try out these techniques to find out which ones work best for you. These fast and simple techniques can be used in numerous situations when you might encounter stress such as during class, while studying, at work, or when trying to fall asleep.
Relaxation Technique to Try - Breathing Exercise
Put one hand on your stomach right under your rib cage. Inhale gradually through your nose, drawing a deep breath into your lungs. Your chest should move only a little, while your belly rises, pushing your hand up. As you exhale, just let yourself go and picture the whole of your body becoming loose and limp. It should take you double time to exhale as it does to inhale. Do this technique three times every day for two to three minutes.
Practicing Mindfulness through Meditation
Practicing mindfulness meditation gives a chance to see your thoughts for what they are -- simply thoughts that come and go, instead of as facts.
How to Practice Mindfulness Meditation:
- Look for a calm and comfy position.
- While you focus on your breathing, let your thoughts, feelings, and physical sensations flow over you, entering and leaving your awareness at their own speed. Know each sensation, but then let it disappear, allowing the next thought or feeling to come into your mind. Continue acknowledging every sensation, then let it go.
- You will possibly find out that your mind is very busy with thoughts about different kinds of things – some pleasing, some horrible. Each time you notice that your mind has gone far, slowly and without judgment shift your consciousness back to your breath.
- It can be very useful to perform mindfulness for 30 minutes a day until you become at ease with the technique.
Download a Mindfulness & Meditation App
Our busy lives are often time poor, on the go constantly, and therefore we require mobile mindfulness - that soothing voice in our ears we can listen to on our phones or devices, that can coach and guide us through when we feel the stresses of life overwhelming us and your intuition is telling you to take a break.
The following are some of the best Apps available that give you a chance to pause, be present, and pay attention to things as they are, with an open-hearted and non-judgmental attitude. There is no single mindfulness technique that is same fit for everybody. The right one is the one that resonates with you and fits your lifestyle.