Relaxing: Relaxation Exercises

Sometimes it takes a lot of practice to learn how to relax, especially if you are a stressed out student.  You probably don't even realize that the muscles in your back, neck and shoulders are all knotted up.  The following are all exercises that will help you relax -- some are more time-consuming and some are quick things you can do while driving or before an exam.  Work these into your daily routine and practice, practice, practice. 

Head to Toe Inventory:
This is a great thing to do when you have 20 minutes or so, like before bedtime or when you are taking a study break.  Lay on a bed or somewhere else that's really comfortable or sit up straight in a comfy chair.  Put some nice soothing music (something without vocals is best) or one of those "nature sounds" CDs or just have it quiet.  If "quiet" in your house is impossible, get some earplugs. 

What your going to be doing is working your way through all the major muscle groups in your body -- first tightening them, then letting them completely relax.

Here's the order...

Your face...  your neck...  your shoulders... your arms...  back to your shoulders and upper back...  your torso (chest, abs, lower back)... your caboose...  your legs...  your feet.

Then, once you're all mushy and relaxed, just lay still and enjoy.

Get Heavy:
This is another one that's good when you have 20 minutes or so to really relax.  Lay down or sit somewhere comfortable (sit up straight).  Again, make things quiet or do the "new age" music or "nature sounds."

Working from your feet up, you are going to concentrate on making parts of your body really heavy...  and, when we are on an area, I want you to imagine all the blood in your body rushing to that area.

First, your legs...  Imagine all the blood in your body rushing to your legs and feel them get heavier and heavier.  Don't push on them or move them at all.  You can't move them, they are too heavy.  When you feel the heaviness and the warmth of the blood rushing through them, move on...  Next comes your core (your torso)...  Then, your arms...  When your body is heavy, imagine your head feeling cool and refreshed.  Imagine a cool breeze blowing across your forehead and through your hair.  Just lay and enjoy.

Take a 4 Count:
This one is really simple and can be done anywhere even for just a minute or so and even during an exam...  Close your eyes (unless you're driving, silly!)...  Slowly breathe in and count 1... 2... 3... 4...  Now, slowly exhale and count 4... 3... 2... 1...  Do this at a pace that you're comfortable with -- you don't want to hyperventilate! Don't let your mind wander.  Concentrate on those numbers.

Good In, Bad Out:
This one is very similar to "Take a 4 Count," but this one uses a bit of imagination.  Again, you can do this one anywhere and for even just a brief time.  Close your eyes (if you can)...  Slowly breathe in and imagine that you are breathing in nothing but good stuff - positive thoughts, good things, pure air, relaxation...  Now, slowly exhale and imagine that you are blowing out all your stress, bad thoughts, negativity, bad air.  Again, don't hyperventilate!  Don't let your mind wander.  Concentrate on good in and bad out.

Or, you can just scream "serenity now" at everything!  (Just kidding.  That doesn't work.)

There's more in the next two articles, so keep reading!