Everyday Motivational Affirmations - Guided Meditation for Deep and Quick Relaxation

Everyday Motivational Affirmations - Guided Meditation for Deep and Quick Relaxation

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Episode Transcript

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This Quick and Easy Relaxation is amethod that you can use every day,
at any time to decrease the tensionin your body and counteract the effects of
stress. This Quick and Easy Relaxationreviews some basic relaxation principles. By learning

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these basics, you can teach yourselfto relax quickly whenever you need to for
quick relief from tension. Use theseprinciples anytime. Here are some quick ways
to begin the relaxation response. First, notice your breathing. Deep breathing is

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a quick and easy relaxation technique.When you breathe in, your entire chest
and abdomen will expand outward. Asyou exhale, your sides, chest and
stomach move inward. Focus on breathingslowly and on completely emptying the lungs with

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each breath. If you breathe slowlylike this for a minute or two,
your heart rate will begin to slowdown, your mind will clear, and
you will begin to relax. Let'spractice Breathe in deeply, pause for a

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moment, and now exhale fully.Breathe in and out in out. Keep

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breathing slowly and calmly. Now relaxthe areas in your body where tension tends
to build. The neck and shouldersare a common area where tension builds up.

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You can relax your shoulders by loweringthem slightly. If you are not
sure if your shoulders are more relaxed, raise them up toward your ears and
hold this position, hold the tension, and then relax lowering your shoulders.

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You can repeat this a few timesuntil you find that your shoulders are more
relaxed and the muscles there are notholding on to tension. To relax your
neck, tip your head forward,bringing your chin toward your chest. Let

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your head hang loosely without any pressureor effort at all. Just allow your
head to hang forward and feel themuscles on the back of your neck lengthening.
Muscles in a shortened position are tense, while muscles in a length thin

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position are relaxed. Let the musclesof your neck lengthen and then gently raise
your head back to a neutral position. Lower your shoulders again and feel how
the neck and shoulder area is morerelaxed. Another area where tension can build

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is in the jaw. This canlead to headaches and jaw pain. To
relax your jaw, allow your lowerjaw to drop so your lower teeth and
upper teeth are not touching. Yourlips should be slightly apart or gently touching.

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Tension may also build in the handsand arms because of clenched fists.
To relax your hands and arms,open your hands wide, stretching the muscles.
Straighten your arms as you do this, lengthening the muscles from your hands

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all the way to your elbows andshoulders. Then let your hands relax into
a neutral position, allowing your handsand arms to relax completely. You can

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even tighten your hands into fists andhold the tension and then release, feeling
the muscles give up their hold.Another way to relax your hands and arms

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is to shake your hands as ifyou are shaking water off them. Shake
your hands for several seconds. Nowstop and let your hands relax. Notice

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that thief feels lightly dingly and morerelaxed. This shaking not only releases tension
from the muscles, it increases bloodflow to the hands. When the body
is tense, blood flow is directedto the large muscles and organs, and

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blood flow in the hands and feetis decreased. Hands and feet may feel
cold when the body is stressed ortense. Relaxation causes hands and feet to
warm up as circulation returns to normal. Shaking your hands can promote this type

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of blood flow and help to triggerthe relaxation response. You may have other
areas where tension builds up. Afeeling of pain or tightness will signal where
the tension is stored in your body. Find any tense areas and consciously relax

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the muscles, returning your posture toa neutral, relaxed position. You can
imagine that as you breathe in,you are directing your breath to this area,

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and as you breathe out, youare releasing tension from this area through
your breath. Continue this process ofquick and easy relaxation until you are feeling

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less tense, more relaxed, andcalm. For deep relaxation, you can
continue the relaxation process by using progressivemuscle relaxation, guided imagery, or other

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techniques for everyday tension relief. Thisquick and easy relaxation will be effective in
starting the relaxation response. When youare feeling tense, remember to breathe deeply

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and slowly, lower your shoulders,lengthen the muscles in your neck, relax
your jaw, release tension from yourhands and arms. Focus on relaxing any
other tense areas in your body.You can do these steps in a matter

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of seconds and use this quick andeasy relaxation method whenever you are feeling stressed
or tense.