August 18, 2008

Breathing for Relaxation

How simple breath work can lead you to a deep state of relaxation.

From www.Yogajournal.com, By yoga teacher Claudia Cummins

The following yoga breathing techniques are a great way to cultivate relaxation and well-being:

MOVE THE BELLY WITH THE BREATH. When we are at ease, the diaphragm is the primary engine of the breath. As we inhale, this domelike muscle descends toward the abdomen, displacing the abdominal muscles and gently swelling the belly. As we exhale, the diaphragm releases back toward the heart, enabling the belly to release toward the spine.

KEEP THE UPPER BODY QUIET. During high-stress times, it's common to heave the upper chest and grip the muscles in the shoulders and throat. When we're at rest, the muscles of the upper chest remain soft and relaxed as we breathe, and the real work occurs in the lower rib cage. To promote this type of breathing pattern, consciously relax the jaw, throat, neck, and shoulders, and envision the breath sweeping into the deepest parts of the lungs as you breathe in and out.

BREATHE EASY. Although some breaths may be deeper or faster than others, when we're relaxed, the alternating rhythm of the inhalations and exhalations feels like a lullaby—smooth, soft, and uninterrupted by jerks and jags. Consciously relaxing into this wavelike, oceanic quality of the breath deepens our sense of peace and ease.

LENGTHEN THE EXHALATIONS. When we feel stressed, our exhalations tend to grow short and choppy. When we're relaxed, though, the exhalations extend so completely that they are often longer than the inhalations. Some teachers even instruct that if we're deeply relaxed, each exhalation will be twice as long as the inhalation. To facilitate this, try gently extending each exhalation by one or two seconds.

PAUSE AFTER EACH EXHALATION. In our most relaxed state, the end of each exhalation is punctuated by a short pause. Lingering in this sweet spot can be deeply satisfying and can evoke feelings of profound quiet and stillness.

LET THE WHOLE BODY BREATHE. When we are at ease, the whole body participates in the breathing process. Imagine a sleeping baby: When he breathes in and out, the belly swells and releases, the hips rock to and fro, the shoulders bob, and the spine gently undulates. This offers a mini-massage for the muscles and organs of the whole body, and turns each breath into a soothing melody that further calms and quiets every cell within.

August 11, 2008

Savor the moment

I found this idea on Parenting.com in an article called "8 Tips to be a Happier Mom" and I really liked this idea as a way to manage anxiety and focus more on the positive:

One way to nourish positive emotions is to take a moment to appreciate, well, the moment. Just map out two- or three-minute activities that you can do that day to relish that time. In the morning, for instance, instead of trying to do ten things, take your cup of coffee to the window, and sip it while your child plays in an Exersaucer. Notice what's going on. Will it change your life? No, but you'll probably feel calmer.

Gilbert has an even shorter way: "Take ten seconds every hour to look at what you're doing from a higher place." While you're at it, appreciate what a wonderful child you have -- those chubby cheeks, that toothless smile -- and share that joy with someone who'll rejoice in it with you. That's another way to grab onto the good stuff and prolong your happiness.


July 28, 2008

Guided Reflection - Recognizing and Releasing Feelings of Unworthiness

Recognizing the beliefs and fears that we hold that sustain our feeling of unworthiness is the beginning of freedom. You might find it useful to pause for a few minutes to consider the parts of yourself that you habitually reject and push away.

Take a moment to consider your feelings about your body, your mind, your emotions. Do you accept these parts of yourself? Do you feel that you are a bad person because of the way you behave?

As you go through your day, pause occasionally to ask yourself, “This moment, do I accept myself just as I am?” Without judging yourself, simply become aware of how you are relating to your body, emotions, thoughts, and behaviors. (From "Radical Acceptance" by Tara Brach, PhD)


July 21, 2008

Finding Contentment

"You can't always control what goes on outside, but you can always control what goes on inside." Dr. Wayne W. Dyer

Working with our own thoughts and feelings can radically change our capacity for happiness and contentment. Contentment is a choice. It doesn't happen to us, it's something that has to be created and practiced within us.

Most of us know how to create discontentment. We regularly sabotage our happiness by worrying about the future; complaining about our jobs; comparing our looks, weight, and achievements with others; or telling ourselves negative stories about our lives and relationships. The key to creating happiness and contentment is to retrain our minds to view life from a different perspective.

When you find yourself getting caught in the negative spiral toward discontent and panic - just stop. Change the message you are telling yourself from a negative to a positive: focus on your breath, focus your mind on everything in your life that you have to be grateful for, give thanks, become your own inner coach - remind yourself that "you can do this" or "even if you do mess up, you're still a good person."

Try this yogic affirmation: Breathe in and think to yourself, "What I have is enough." Breathe out and think, "What I am is enough." Breathe in and think, "What I do is enough." Breathe out and think, "What I've achieved is enough." Repeat this cycle for several minutes, paying special attention to the feelings that arise. Become aware of both the feelings of peace and the feelings of resistance that might come up.

Contentment requires a willingness to accept yourself and your situation.


Archives of previous "Anxiety Tip of the Week" Can be found at http://www.blog.holistictherapyoc.com