The experience of relaxation is essential to counteract the harmful effects of chronic stress on the body. Through the regular practice of relaxation techniques, one can begin to reverse this cumulative, damaging process, and engage the body's incredible potential for self-healing.
Progressive muscle relaxation, also known as a guided body scan is a very useful stress relief technique. A guided body scan -- which seeks to find and release muscular tensions -- promotes deep relaxation, as most of us carry unnecessary tightness in some of our muscles. The location of chronic muscle tension can vary from person to person.
In progressive muscle relaxation, you move your attention into different parts of your body and release any felt sensations of tension or discomfort. With practice, you can become more aware of your tension and find ways to release it. Letting go of physical tension promotes soothing and a calm, tranquil mind.
You can increase the relaxation by first tensing each muscle group, holding it for a moment, and then releasing it into deeper relaxation. Increasing the tension helps you become more aware of how the tension in that muscle feels , as well as making it possible to relax more deeply.
Try a "mini-body scan" right now as you are reading.
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Start with deep, relaxed breathing. Then when you are ready, move your attention sequentially through your body, starting at your head and slowly moving down to your toes. Within each section of your body, pause a moment and scan for tightness, tension, or chronic pain. Begin to allow yourself to let go of any discomfort or tension that you notice.
You can also visualize sending the warmth of your in-breath into the discomfort, and then, with the out-breath, release and dissolve the tension.
Physical relaxation -- the release of muscular tension -- in the body promotes the Relaxation Response. Your heartrate, breathing and metabolism slow and your blood pressure becomes lower. Your mind becomes tranquil and relaxed, free of anxiety -- and is no longer sending the signals that release the stress hormones to flood throughout your body.
As you are learning this method, or if you want a more structured experience it is often helpful to work with a teacher or to use a guided meditation CD. This will help you to stay focused on your breath and to pay attention to parts of your body which might otherwise be overlooked in the body scan.
We unwittingly elicit the Stress Response in our bodies through holding chronic muscle tension; through anxiety, worry, and catastrophic thinking; through lack of exercise and proper sleep; through a hectic, fast-paced stressful lifestyle. The Stress Response leads to a compromised immune system, greater vulnerability to disease, and to more rapid aging.
The antidote to the Stress Response is the Relaxation Response, which undoes the harmful effects that result from the body being chronically "revved-up", as if to fight or flee from danger.
Take a little time, today, to practice progressive muscle relaxation. Twenty minutes of Relaxation Response per day can reverse the effects of chronic stress. Give yourself this gift -- you'll be glad you did.
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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