First and foremost – it’s easy to relax when you are listening to a peaceful relaxation CD! Please don't "try hard" when you are listening and learning to relax! Just lie back and get comfortable, turn on your CD player and allow the relaxation CD to have its intended effect.
| What you need is: |
a quiet place where you will not be disturbed
30-45 minutes
CD player or ipod
|
Get into a position that is comfortable for you. Lie down if possible, or find a comfortable seated or reclining position. The idea is to relax completely so that you are not using any muscle tension to support yourself. You may want to use pillows or cushions to create more comfort and support.
Start playing your relaxation CD.
Close your eyes and rest comfortably as you listen. If your mind wanders, that's ok. You can just notice that, and gently, without judgment, bring your attention back to the listening.
Breathe.
Relax . . .
You will feel your body and mind begin to relax as you allow the peaceful words and soothing music to wash over you. If you’re deeply tired, you may even fall asleep. That’s okay – you will take in the meaning of the words in your subconscious and awaken refreshed and rested.
Please do not listen to a relaxation CD while you are driving!
To receive the greatest benefit – especially when you are beginning to work on stress reduction, listen to your relaxation CD every day, at approximately the same time of day. Learning to relax is like changing customary, habitual behavior. Establishing a new routine and carrying it out is the best way to teach your body to relax.
If you’re using your relaxation CD to go to sleep, try using it every night for a week. Then try one night without listening and see what happens. You may find that you want to use it each night, or every other night – or some other schedule that works best for you.
If you have a demanding day before you, it can be helpful to listen to a relaxation CD in the quiet of early morning before you move into your day. Imagine – starting a busy day from a place of Deep Relaxation!
Sandi Anders, M.Div., R.Y.T. is a yoga and meditation teacher and life coach in Nashville, TN. Visit her professional website for more articles and resources. She has created the two-CD set The Alchemy of Peace & Love combining a gentle and effective relaxation meditation with a powerful guided imagery experience to boost self-esteem and self-acceptance.
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