National Relaxation Day (15th August)

This is another holiday I didn’t know about. I am so glad I found out about it because relaxation is my favorite pastime. I don’t know a lot of relaxation techniques I thought it was just chilling on the couch doing nothing or zoning out on my PlayStation for hours on end. So, in honor of National Relaxation Day, I researched a few and wanted to share them with you. According to Mayo Clinic practicing relaxation techniques can have many benefits, such as:

• Slowing heart rate

• Lowering blood pressure

• Slowing breathing rate

• Improving digestion

• Controlling blood sugar levels

• Reducing the activity of stress hormones

• Increasing blood flow to major muscles

• Reducing muscle tension and chronic pain

• Improving focus and mood

• Improving sleep quality

• Lowering fatigue

• Reducing anger and frustration

• Boosting confidence to handle problems

The first Relation technique is Deep Breathing. I wanted to start with this because it is easy to learn and there isn’t any extra that you need to be able to do this. I also liked that you could do this whenever and wherever you find it necessary. I have used this technique myself a few times normally when I’m trying to calm myself when I’m nervous or angry. According HelpGuide to practice deep breathing:

• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.

• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.

• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.

• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

• If you find it difficult to breathe from your abdomen while sitting up, try lying down. Put a small book on your stomach and breathe so that the book rises as you inhale and falls as you exhale.

The second relaxation technique is Aromatherapy. I don’t know much about aromatherapy, but I do like things that smell good. So maybe I’ll have to try this out especially since I do like natural medicine as well. I don’t have a problem with prescription medication I just think that back before the big pharmacy companies came to be they had the things that nature provided. I know not everything can be treated that way and I am thankful for modern medicine but if I can find something natural that may not have all the side effects why not give it a shot first? I have listed below a list of 10 essential oils for stress that I found on Healthline.

• Best for relaxation: Lavender

• Best for sleep: Chamomile

• Best for meditation: Orange

• Best for anxiety: Sandalwood

• Best for stress: Clary sage

• Best mood lifter: Lemon

• Best for diffusing: Bergamot

• Best for topical use: Rose

• Best for depression: Jasmine

• Best for rest: Ylang ylang

Essential oils are highly concentrated, which means you should exercise caution when trying them for the first time. They should also be used in moderation, especially if being applied topically since they’re absorbed into the skin.

There are several ways to use essential oils for stress, from applying topically to inhaling the scent after diluting it with water. A general rule of thumb is to follow the specific instructions for each essential oil you try. If you’re going to apply it topically, it’s best to test the oil on a small area of skin first to identify a potential reaction.

When diffusing oils, use these safety precautions:

• Follow proper dilution guidelines.

• Make sure you diffuse in a well-ventilated area.

• Diffuse intermittently, typically 30 to 60 minutes on, then 30 to 60 minutes off.

The last relation technique I wanted to share is Meditation. I chose this because having kids running around all day anything that gives me a few quiet minutes is right up my alley. The two most popular forms of meditation I found were Transcendental Meditation and Mindfulness Meditation. According to MindOwl While mindfulness seeks to encourage greater strength of mind, concentration, and awareness skills, Transcendental Meditation has no interest in training attention. In fact, it brands itself as an “absolutely effortless” form of meditation, built around “enabling mind and body to access a special quality of rest.”

How to Sit for Mindfulness Meditation (mindful.org)

1. Take your seat. Whatever you’re sitting on—a chair, a meditation cushion, a park bench—find a spot that gives you a stable, solid seat, not perching or hanging back.

2. Notice what your legs are doing. If on a cushion on the floor, cross your legs comfortably in front of you. (If you already do some kind of seated yoga posture, go ahead.) If on a chair, it’s good if the bottoms of your feet are touching the floor.

3. Straighten—but don’t stiffen—your upper body. The spine has natural curvature. Let it be there. Your head and shoulders can comfortably rest on top of your vertebrae.

4. Situate your upper arms parallel to your upper body. Then let your hands drop onto the tops of your legs. With your upper arms at your sides, your hands will land in the right spot. Too far forward will make you hunch. Too far back will make you stiff. You’re tuning the strings of your body—not too tight and not too loose.

5. Drop your chin a little and let your gaze fall gently downward. You may let your eyelids lower. If you feel the need, you may lower them completely, but it’s not necessary to close your eyes when meditating. You can simply let what appears before your eyes be there without focusing on it.

6. Be there for a few moments. Relax. Bring your attention to your breath or the sensations in your body.

7. Feel your breath—or some say “follow” it—as it goes out and as it goes in. (Some versions of this practice put more emphasis on the out-breath, and for the in-breath, you simply leave a spacious pause.) Either way, draw your attention to the physical sensation of breathing: the air moving through your nose or mouth, the rising and falling of your belly, or your chest. Choose your focal point, and with each breath, you can mentally note “breathing in” and “breathing out.”

8. Inevitably, your attention will leave the breath and wander to other places. Don’t worry. There’s no need to block or eliminate thinking. When you get around to noticing your mind wandering—in a few seconds, a minute, five minutes—just gently return your attention to the breath.

9. Practice pausing before making any physical adjustments, such as moving your body or scratching an itch. With intention, shift at a moment you choose, allowing space between what you experience and what you choose to do.

10. You may find your mind wandering constantly—that’s normal, too. Instead of wrestling with or engaging with those thoughts as much, practice observing without needing to react. Just sit and pay attention. As hard as it is to maintain, that’s all there is. Come back over and over again without judgment or expectation.

11. When you’re ready, gently lift your gaze (if your eyes are closed, open them). Take a moment and notice any sounds in the environment. Notice how your body feels right now. Notice your thoughts and emotions. Pausing for a moment, decide how you’d like to continue with your day.

Learning and Practicing Transcendental Meditation (WebMD)

Unlike some forms of meditation, the TM technique requires a seven-step course of instruction from a certified teacher. A TM teacher presents general information about the technique and its effects during a 60-minute introductory lecture. That’s followed by a second 45-minute lecture in which more specific information is given. People interested in learning the technique then attend a 10- to 15-minute interview and 1 to 2 hours of personal instruction. Following a brief ceremony, they're each given a mantra, which they're supposed to keep confidential.

Next, come 3 days of checking for correctness with 1 or 2 more hours of instruction. In these sessions, the teacher does the following:

• Explains the practice in greater detail

• Gives corrections if needed

• Provides information about the benefits of regular practice

Over the next several months, the teacher regularly meets with practitioners to ensure the correct technique. People practice TM twice a day for 15 to 20 minutes. That usually means once in the morning before breakfast and once in the afternoon before dinner. TM does not require any strenuous effort. Nor does it require concentration, or contemplation. Instead, students are told to breathe normally and focus their attention on the mantra. A few reports suggest that meditation can cause or worsen symptoms in people with certain psychiatric conditions. If you have an existing mental health condition, consult your doctor before starting TM. Also, let your meditation instructor know about your condition.

Well, the list could go on and on there are plenty of other techniques I found such as Yoga, Massage, Exercise, or Acupuncture. If you have any relaxation techniques I didn’t talk about or if you think they would be good to try out let me know in the comments. As much as I am doing this to help others, I need help myself. Happy Relaxation Day!!!

Unapologetically,

K