Slow down, breathe, relax...

by Beth O’Hara

How relaxed do you feel in this moment? Do you feel at ease in your body? What is your breath like right now? Check in with your scalp, your shoulders, neck, back, feet and toes…

Now try this: Take a deep inhale as you shrug up your shoulders and then exhale with a soft sigh as you relax your shoulders down. Repeat a few times. How do you feel now? Any different?

Many times, we aren’t even aware of whether the body is tense or not, and much of the time our bodies are tense. When you are stressed, the body naturally shortens your muscles in preparation for a flight or fight response. Tension in your muscles alerts your mind that it is in danger, which puts the mind on high alert. When this continues for a long period of time, cortisol levels rise in the body and consistently raised levels are linked to a number of chronic health issues.

There are many things inherent in daily life that the body often perceives as a stressor: alarm clocks, traffic, work demands, family obligations, loud music. That isn’t to say we shouldn’t have these things in our lives. It simply means our bodies need ways to release excess tension. It makes a huge difference to the body and mind to take relaxation breaks throughout the day.

Fortunately, it can be simple to release stress and it just requires a few minutes. Here is something easy you can do right now. Start by giving yourself a shoulder massage. Go up the sides of your neck and include the base of your scalp.  Then sit back in your chair (or if possible, lie on your back and stretch out or even place your shins on a chair or couch). Rub your palms together a few times and gently cup your palms over your eyes. Take a deep inhale and as you exhale gently with a sigh, release your scalp, face and shoulders. Do this three times.

Now touch your chest with your fingertips and take three relaxing breaths into this area, connecting to your heart. As you take each deep inhale and sighing exhale, relax your chest and back.

Next, place your hands on your abdomen. Take three more deep inhales and gentle, sighing exhales, this time letting go in your abdomen, hips, legs and feet. Connect in with your belly, feeling more centered and grounded.

Finally, place your hands in your lap (or on your abdomen if you are lying down) and give yourself permission to take a breathing break for a few minutes. Simply breathe naturally and notice the rise and fall of your breath for 30 breaths (or whatever number you choose). On your exhale, quietly say the number of that breath to yourself. When you notice that your mind has wandered, gently guide your attention back to the breath. Don’t worry about making the mind still. Just keep relaxing your body and returning the attention to the breath.

Once you have finished, notice how your entire body feels. Ideally you feel a little more relaxed, your mind is clearer, and your heart feels more open! You may also find that you are more aware of your thoughts, emotions and sensations which can help you make clearer decisions. Take some time out each day to center yourself – your mind, heart, and entire body will thank you.

It is very helpful to experience guided meditations and yoga in a class. Check out the Events for yoga, meditations, and more!