This art of resting the mind and the power of dismissing from it all care and worry is probably one of the secrets of energy in our great men. - Captain J.S. Hadfield
March 21, 2011 – Relaxation
March 21, 2011 By Leave a Comment
Release Stress and Anxiety – Learn to Breathe Fully to Live Fully!
December 14, 2010 By Leave a Comment
By Donna Packard -
Do you know that most people are breathing barely enough to be alive? Most people breathe in a shallow manner, just bringing the breath barely into the chest. We have been conditioned to hold in our stomachs, and to wear tight clothing, inhibiting our ability to breathe fully. Have you watched a new baby breathing? The baby’s belly rises with the inhale and falls gently with the exhale. It’s kind of like watching the ocean waves rising and falling in a natural rhythm. There is no pause between the inhale and the exhale. This is our natural breathing rhythm.
Many of us have shut down our breathing, and no longer breathe in this natural rhythm due to stressors, repressed emotions, fears, anxiety, etc. that we have experienced throughout our lifetimes. Think of what happens when you get anxious in traffic, for instance. Chances are you are holding your breath.
Our culture has taught us to repress many of our emotions and feelings. If someone is crying, what do we do? We try to get them to stop, where, if we simply allowed them this space to feel, they would move through the feelings, or ‘storm’, clearing them from their emotional and physical bodies. It’s like the ocean that has storms and clears to peaceful sea. Unfortunately, when we repress feelings, they are held in the body’s memory and we begin to breathe in a more shallow way to hold the feelings in.
Additionally, we carry a lot of stress in our bodies. If we are breathing fully, we cannot hold stress in the body. Yet, most of us carry stressors around for many years! For instance, let’s say you have an argument with a loved one or a boss or friend. Your stress level goes way up, and, ideally, it would be best to find a way to relax and bring it back down as soon as possible. Instead, you carry it with you.You think about it later in the day and your stress level rises again. You may think about it the next day and the same thing happens, or months later. Sometimes years later, you are still carrying that residual tension around with you. And, chances are, you are not breathing as fully because of it. This is where we get into trouble, for carrying this stress around with us leads to dis-ease. Most diseases are related to stress in one form or another. I have heard that cancer cannot live in cells that are oxygenated and there are studies that show that heart patients have not had reoccurence of their problems once they learned to breathe fully.
It’s also fascinating how when we learn to breathe fully, not only do we learn ways to relax and relieve stress, we begin to live more fully. It is as if we get back in touch with what is in our hearts, our True Selves, and, often, we also reconnect with our Source, in whatever form and way we each view that. In working with hundreds of people over the years, teaching them how to repattern their breathing, I have witnessed many many people finding a place of inner serenity, of peace. Oftentimes, they were embraced by the consciousness of pure Love.
So, I ask you, in this moment, to take a breath in and out. Does your breathing feel restricted? Ideally, a full breath fills your belly like it is filling a balloon, then rises up through your chest and then releases freely. It may be likened to the ocean waves, where the wave rises in the belly, flows into the shore (the chest) and then flows back out, as the exhale. And, then flows in again, with no pause between the inhale and exhale, in a perfect circle of breathing, flowing in and out freely.
It may be helpful to imagine you are filling a jug with your breath. You fill all the way to the bottom when inhaling, the bottom being the top of your pubic bone, and then filling the jug with the air all the way to the top, which you may imagine as the throat area or even to the top of your head.
I invite you, in this moment, to practice breathing fully and freely.
Exercises:
1. Lie down and place one hand on your abdomen and one hand on your chest. Breathe in your normal fashion. Which hand rises as you inhale? Since many people are shallow breathers, breathing only into the chest. You may find that the hand on the chest raises up with the inhale. Practice bringing the inhale deep into your belly and fill your belly with the air, like you are filling a balloon. You may want to place a small pillow on your abdomen to see if it is rising as you inhale. (One woman I worked with would have her small dog lie on her belly to watch to see if it she was raising him up and down as the breath moved into her belly:-) ) This type of breathing may take practice and, at first, may seem like a lot of work. Yet, in the end, you will be happy you learned to breathe deeply. Getting the breath into your belly is the first step.
2. Once you are able to breathe deeply into your belly, as in step 1. above, next you want to practice bringing the breath into your belly, as above, and then continue to bring it from there up through your chest and heart, and then release it. Breathe in, pull up and release. Do not force the exhale, let it fall like a sigh. Then breathe in again, with no pause between the exhale and inhale and breathe again deeply into your belly. Practice for 5 minutes to start.
3. Begin to notice throughout the day whether you are breathing or not. You may find various times you are holding your breath or not breathing fully. Remind yourself from time to time to take a deep breath! The more fully you breathe, the more fully alive you will be.
When you begin breathing more fully, at first, you may experience different sensations in your body which may not be used to getting as much oxygen. You may feeling tingling in your hands, or face, or feet, or other places. You may feel uncomfortable feelings in various parts of your body at first. You may feel feelings! Just feel what you feel and keep breathing through it! Know it is safe to breathe! The breath carries what gives you life.
Breathe Fully and Live Fully!
Many blessings and remember to Breathe Peace in each moment, Donna Packard, M.Ed., “The Inspirer” http://www.BreathePeace.com
Copyright 2009 Donna Packard. All rights reserved. Please feel free to pass this lesson along, or reprint it, and invite/encourage others to be a part of the Breathe Peace movement. Just be sure to include my name as the author and the website contact information as listed above.
I invite you, in this moment, to Breathe Peace, Donna L. Packard, M.Ed., “The Inspirer”
http://www.BreathePeace.com
E-mail: info@breathepeace.com
Relax, reconnect, move into a consciousness of Love. Learn to Breathe Peace.http://www.breathepeace.com for free mini-lesson series, information, resources,
and more!
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The Healing Touch
September 2, 2010 By Leave a Comment
During my tenure with the Southern Community Cohort Study, I met in Jacksonville a woman who lives in Alabama, who travels to Atlanta quarterly, for a massage. It took a while for me to get my mind around that whole concept, but finally I did.
I thought about this because she called the other night, and in our long conversation, reminded me why she’s on her way to Atlanta, and invited me to join her there.
She tells me that there is this place, were the masseuse wraps you in a warm towel, massages you with warm oil, treats you as though you are the only woman left on earth, for him to work his magic on, for one complete hour.
Then afterward, she returns to the hotel for a nap, fully relaxed, and later enjoys dinner with friends, at her favorite place.
My friend tells me that after this body work, she feels that she’s been repaired from all the misery she’s endured (physically and emotionally). WOW! Talk about a way to relax!
In our busy, bustling and effervescent lives, running about, to and from appointments, meetings, libraries, airports, hunched over the computer, church events, and who knows what else we are doing on a daily basis, we certainly need some fabulous relaxation time.
Even a change after hibernating, with the doors locked and the phone unplugged, trying to complete an assignment on time.
Working out every day, doing the stretches every morning and in the evenings, is a great thing. Wholly beneficial for lessening the tension, strengthening the body, energizing us and even increasing circulation and balance. This is an absolute ‘must do’ to some degree.
Ahhh, but a massage is the ultimate in de-stressing. Great for the neck, shoulders, arms, back, legs and feet. Especially, after so much work. Yard work, house work, work work, not to mention the soreness from when you fell down the steps or twisted your foot on the dance floor.
Massage is a great way to heal the stresses of the body and the mind. Relaxing the muscles relaxes the mind. And, if you put your all into it, with some great music, you can even get your inner spirit healed, (from all the foolishness).
We have long known the importance of the healing touch for babies. That if they are not touched and loved, they ‘fail to thrive’. How children who are not touched lovingly don’t socialize well, and may even develop health issues. Adults likewise, who miss the needed touch, tend to become grumpy, difficult or depressed. We too, can fail to thrive without the healing touch.
Certainly, we can massage ourselves with oils and lotions, and it is effective and necessary, but limited, for still the mind/spirit is in need.
I have always believed that having something to look forward to increases ones life’s joy. So, why not plan a fun, uplifting event with friends, to include a spa event with a massage.
Having a little something stashed away for (not just emergencies) happy occasions, is just one of the ways to show gratitude for living a rich and abundant life in a rich and abundant country.
Remember, Health is a Choice.
Carolyn Guilford is a Nutrition Expert, Consulting in nutrition and wellness for Health Restoration Consulting in Savannah, GA. Our company, she says, provides Coaching and teaching in Wellness, Lifestyle Management, and Nutrition for clients who have diagnosed Heart Disease, Diabetes, or Cancer.
Our programs are designed to help maximize the clients chances of living a longer, healthier life. Our programs are simple, comprehensive, tested, well documented and easy to follow. We know that “Nutrition Consulting Saves Lives”. Are you ready to change your life? Visit the site, http://www.Healthrestoration101.com or write to Health Restoration 101, Post Office Box 2814, Savannah, GA 31402
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Vacations – Time off for Balance, Health and Productivity
June 2, 2010 By 1 Comment
By Marjorie Geiser -
If you own your own business, you may often put off taking any real time off to just relax and unwind and rejuvenate. You imagine ‘someday’ being able to take a vacation, but the thought of doing it now only creates more stress. How can you go away when there is so much to do? If you take time off, you may lose a great opportunity! It makes no sense, does it: You started your own business for more freedom, yet here you are, feeling like you can’t afford to get away. However, if you take time off, you just may CREATE new opportunities because you will come back relaxed and renewed, and, according to research, even healthier.
How can you take time off and feel good about it? This article will give you some tips on how to really live your dream of business ownership and freedom all at the same time.
The health connection I don’t need to tell you that you feel great when you’re on vacation! Granted, the stress level BEFORE that vacation may be high, but often there is some time that you can really say you feel that ‘ahh’ feeling, at least once. You know; you’re lying in the pool in your vacation home rental, listening to wind in the trees and the waves hitting the shore just below you. And when you get that feeling, you wish it would last even longer. My favorite explanation of the benefit of a vacation is from Dr. Mel Borins, author of the book Go Away Just for the Health of It; He says that every trip is a break from the ‘treadmill of daily life’.
But is it just all in your head? There actually have been multiple studies that have investigated the affects of taking vacation on our health. In the year 2000, researchers published their findings in the medical journal Psychosomatic Medicine, after following over 12,000 men in the MRFIT (Multiple Risk Factor Intervention Trial) study for nine years. They found that the men who took vacations in most years were 20% less likely to die of any cause than those who did not take vacations. They also found that the vacationers were 30% less likely to die of heart disease.
For women, the impact of vacations is even more dramatic. Research conducted by the Marshfield Clinic Research Foundation followed 1500 women to find out the results of vacations in their lives. Results were published in a 2005 issue of the Wisconsin Medical Journal (WMJ). They found that women who took vacations only once in every 2 years suffered more depression and tension than women who vacationed twice or more per year. Their conclusion was that personal psychological benefits gained from these regular vacations lead to a more rewarding quality of life and improved work performance.
American vacation habits
If you live in the US, you may know very few people who really take ‘serious’ time off. Experts say that it actually takes the body and mind 2 weeks to relax and get out of that stressed, busy, hyped-up mode we are in when we are working and striving to succeed in our career. But Americans only average 13 days off a year! Italians take an average 42 days off a year and the French 37 days a year. Wow; more than a month! What would you do with a whole month off?? Hm; I’m dreaming already, myself.
Make it happen
One big issue that small business owners have, especially when they are in the early years of growing their businesses is spending the time and money to actually go away! But imagine all that stress you’re living with right now, too! Mental health professionals have pointed out that productivity and creativity actually suffer when we are working at our highest stress levels. This alone is one good reason to get away. If I were to tell you that your business would be more profitable if you took a vacation, my guess is that you would start planning it, now!
The issue of being afraid to spend the money is another very real concern for new business owners. However, not all vacations need to be first class and expensive. However, no matter what your budget, there are several tips to help you actually make a vacation happen and to get the most out of that escape.
1. Plan your vacation, now, for at least six months from now. You’ll be much more likely to take it if you start planning far ahead of time. The planning will help your excitement grow, plus you’ll have time to save for that trip, too. Additionally, you can benefit from lower travel rates and fares if you plan early and can watch prices.
2. Pick out something you would really like to do, not something you feel committed to do. This is your time for renewal and rebirth. The point is to get away from stressors and make it all about you for a change!
3. Consider the slowest time for your business and plan your vacation for that period of time. This kills two birds with one stone, actually. You don’t have to stress about business slowing down and you can get away without feeling you’re missing new opportunities.
4. Put the vacation on your calendar. Once you’ve committed, it starts to feel more real and you are more likely to do the planning and organizing to make it happen. Scheduled vacations are less likely to be canceled than ones that are just talked about.
5. As mentioned above, don’t let financial concerns keep you home. In your planning phase, be realistic about what you can afford. Shop around and consider different options that fit into your budget. The fact that you are planning ahead of time means you can even set up a separate ‘vacation fund’ account. Be sure to save up for the time you are gone, too, if your income is dependent on your physical presence.
6. Use that vacation time to do something different. Don’t take time off for painting the house or remodeling or visiting family as an obligation. Do something different each year! When my daughter was growing up, we never believed we could go far for our vacation, so we always went to the same location, which was only a few hours away by car. However, after she was out of the house, and we started talking about our next trip, we analyzed how much we spent and started looking at other options that cost the same amount. Since then, on the same budget each time, we have been to Hawaii two times, to Jamaica and to Mexico. Our next trip will be Costa Rica! My point is, do not feel that your budget will always limit you. With online travel resources, there are incredible deals for all budgets, today.
In the meantimeVacations force us to relax and open our minds up to fresh inspiration. As a business owner, this is the life-blood of your success. Many successful entrepreneurs actually credit their vacation time for the creation of new ideas for their next big success.
But in the meantime, you still need some downtime in the course of the day and week. Although the emphasis of this article is on REAL vacations, life is what you are living right now and can’t be put on hold. You have to enjoy each day. Again, you have started your business so you can enjoy life more. This means having, or taking, the time to sit back and smell the roses along the way. So what are you doing each day to really enjoy those roses? Taking some time to spend researching where your next ideal vacation will be is one way of ‘getting away from it all’, actually. But that’s just one idea. When was the last time you called up a friend in the middle of the week to meet for lunch or a game of tennis? Are you taking time for yourself to exercise, mediate or practice self-care? Do you always feel you must be productive? I am challenging you today to spend some ‘quiet time’ each day doing either nothing, or at least nothing that fits in your category of being ‘productive’. Too much productivity leads to staleness and actually decreased productivity. And, after all, we want you healthy enough to TAKE that great yearly vacation!
Marjorie Geiser is a nutritionist, registered dietitian, certified personal trainer, life coach, and MBA student. Marjorie has been the owner of a successful small business, MEG Fitness, since 1996, and now helps other professionals start up or grow their own business through MEG Enterprises.com. To learn more about the services Margie offers, go to her website at http://www.meg-enterprises.com or email her at margie@meg-enterprises.com.
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Leisure – Time With No Sound
September 26, 2009 By Leave a Comment
By Graham Wardle -
If you adhere to a very active rota, as most people do, you at times just want to get away from it all. You’ll need time to recover and refresh whatever power you’ve spent. As the world gets smaller, the stress placed on you ironically increases. This inversely proportional association is what can amaze you. There may be days that you’ll feel unable to meet all the requirements and deadlines you have to finish. Through these disorderly times, you’ll need to take a pace back and take a moment’s respite.
To keep your sense, you should have a crib sheet of valuable tips that will help as your anchor. You undeniably will need time away from it all, a place where no noise and phone calls can cut short your peaceful feelings. Common sense dictates that you need to give your brain a possibility to unwind. Strategies may change, of course, because of varying interests. Some people favor watching TV over reading, while others feel the need to keep their hands occupied to help them slow down.
If you are an avid person who reads, decide on a book that gets you eager and keen. Self-help reads may come into play at this time. There are so many writers out there who are more than willing to share their ideas on how to unwind. All you need to do is go to your nearest bookstore and buy yourself a copy of one of these books. If, on the other hand, you enjoy daydreaming, then give yourself time to think of happy thoughts. Set a quota for yourself. A good suggestion would be to have at least three cheerful thoughts every day. You may perhaps think about your upcoming plans or happy moments. No matter what it may be, just make sure that these get you to once again stand up and face the day with a smile on your face.
The most fashionable tactic that people employ in this day and age is a massage. This is very much like meditating. These two things have been recognized to effectively unwind the muscles in your body. So, after a late night’s work, drive yourself to a spa and ask for a full body massage. Get yourself in the zone by thinking about your thoughts while someone soothes the kinks out of your muscles.
Some of you may find that doing all these is just about next to impractical, especially if you have a family to take care of. The ploy here is to be quick-witted. Try to produce your own tranquil spot in the house. Think about the best place for you. If you are creative enough, you’ll realize that there are hundreds of places you can think of. A drive to the store or picking a corner in the loft could be enough. The secret here is to plan in advance and pick a place where no one can invade it when you need that time on your own. I personally find myself looking forward to a drive to the shopping mall. Being on your own in the car helps me think about the things I want to do while listening to my preferred tunes.
We all have a place we identify as our own. The secret here is to be creative. These spots, however straightforward they may be, can be our very own secure little nook where we can simply lock ourselves away from the world as we go into paradise. This can be our very own dwelling, and no one else’s.
For further information about other articles similar to the one above why not take a look at ]http://thewealthywebsite.com/finance/?
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Hypnosis Relaxation Techniques For Good Health
August 28, 2009 By Leave a Comment
By Trevor Johnson -
Hypnosis relaxation techniques for good health can be a real adjunct to cultivating long-lasting and noticeable benefits in a person’s mental and physical makeup. And actual hypnosis is no mysterious or arcane practice in which people can be made to cackle like chickens or leap around like frogs. For one thing, someone who’s under hypnosis won’t usually do something he or she wouldn’t do while in a fully aware or fully conscious mental state.
Rather, what hypnosis normally is made of are mental states or sets of attitudes which are normally brought about by actual hypnotic induction. They’re a result of a physical mechanism that’s taking place between the hypnotist and the person being placed under hypnosis. A person has got to want to be hypnotized, first of all, and he or she has got to want to be made to do something generally beneficial.
This is where hypnosis aimed at helping a person relax can be primarily useful. In it, the hypnotist can guide a person from a fully conscious state into one in which he or she is open to positive and productive suggestions. In relaxation, that may mean the hypnotized person will receive suggestions that lead to him or her stopping every once-in-a-while to “smell the roses,” so to speak. Or to engage in slow and rhythmic deep breathing exercises whenever they consciously begin to feel stress building up.
Hypnotic states are easy to recognize in many people, after they’ve worked with their hypnotherapist to “go under.” Very slightly fluttering eyes and maybe some slackness in the facial muscles are the two biggest indicators. A hypnotist will use various means to get a person to this state and then will work with them to build up positive desires aimed at relaxing in their awake states. That’s about all there is to it.
Using hypnosis to create a desire to relax, and to relax in general, can be a productive means to gaining a healthier mind and body. It’s not very hard to do, if one only has the courage, the time and the inclination to engage in it in an effective manner.
To find out more about hypnosis relaxation techniques just click here.
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Relax and Draw! – Art, the Secret Stress Buster!
September 15, 2008 By Leave a Comment
By J. Staffier
Once upon a time, before computers and even typewriters (OK, the Dark Ages), children learned to write, draw, and were practicing this hand-eye coordination continually, as both were taught subjects from the mid-1800′s on in America. [Read more...]
