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RELAXATION
'Relaxation' in a sense is totally different from 'resting' - You
may be resting, either sitting or lying, but that doesn't go to say
that your body is totally relaxed. Pregnancy is a wonderful time to
become in-tuned with your body's needs, and teaching yourself total
relaxation techniques will go a long way in ensuring a healthy body
and mind, now and forever.
Are you tense?
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Do you find it difficult to unwind in the evenings?
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Do you have to make a conscious effort to relax your shoulders?
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Are you frequently irritable and impatient?
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Do you need to resort to alcohol or tobacco to calm your nerves?
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Are headaches part of your everyday life?
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Has your sleep pattern altered?
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Have your memory and concentration deteriorated?
Many people will answer 'yes' to most, if not all of these
questions, and on recognising these signs of stress, wouldn't it be
wise to banish all tension by learning effective total relaxation
techniques?
Preparation:
- Sit in a comfortable position with your legs crossed, straight out
in front of you or rested on the floor, and your back, neck and head
preferably supported. Take time to find a position that offers you
maximum comfort, one where constant adjustment won't be necessary.
- Rest your hands on your thighs, or support them with pillows next to
your sides.
- Close your eyes, and relax your neck and shoulders completely.
- Breathe in and out slowly, monitoring each breath. You will begin to
notice how your body relaxes on exhaling - this out-breath is the
relaxing breath. Practice this, until you feel that your breathing
has settled into a relaxed pattern.
Muscle relaxation:
- Begin by concentrating on each facial muscle. Tense each area of the
face and then relax it completely, letting your jaw hang loosely. It
is very important that you work on one area at a time, moving from
your forehead down towards your chin, leaving each section in a
relaxed state.
- Now tense your shoulders, back and neck, then release completely.
Your upper body should already be feeling that much lighter.
- Move over to the abdominal area, and on inhaling, tighten your
stomach muscles. Slowly breathe out, relaxing the abdominal muscles
and lower back - you may need to do this a few times before
achieving abdominal muscle relaxation, but always remember to keep
the shoulders well relaxed.
- Tighten your buttock and pelvic floor muscles, then relax them
completely on an out-breath - imagining that you are sinking further
and further back into the chair.
- Tense your thigh muscles, and let the tension flow out on exhaling -
do the same for the calf muscles.
- Flex your feet on inhaling, then relax them on the out-breath.
- Concetrate on your breathing, and in so doing let all the tension
flow from your body, allowing you to sink deeper and deeper into a
state of total relaxation.
Mind control:
This is probably the more difficult of the two to achieve, as once
your body is totally relaxed, your mind seems to wander, and could,
depending on your thoughts recreate all the tension you have just
managed to relieve.
- When practicing relaxation techniques, it is vital that you set time
aside especially for it. This time 'spent with yourself' should be
unhurried and not just done in-between other pressing chores.
- If possible, practice your sessions in a dimly-lit room, where there
is unlikely to be any disturbances.
- Try calming your mind, by visualizing a pleasant location. Imagine
that you are sitting on a rock, overlooking the ocean, you are alone
with nature and can hear the splashing sounds of the waves, or
whatever scene you fancy for that matter.
- Once you have managed to obtain the feeling of total relaxation, sit
or lie back and enjoy the serenity you have managed to create within
yourself. Noting how your body feels in this state, so that you will
be able to recognise any signs of future tension.
- Your blood pressure may have been lowered during this exercise, so
it is wise that when you are ready to get up, that you do it slowly,
moving each part of the body to promote blood circulation, thus
preventing dizziness.
- Relaxation comes more easily to some that to others, but don't
give-up just yet, as it will grow on you in time, allowing you to
become more fully aware of your body and mind!
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