Vitality: Good News About Health, Happiness and Productivity

Whether you have a lot of stress in your life or just a little, learning and practicing relaxation techniques can help you cope. To get the most out of your relaxation practice, set aside 20 to 30 minutes a day at a set time, either once or twice a day. It doesn’t matter which technique you choose. What matters is that you practice relaxation regularly.

Progressive muscle relaxation. Lie down on the floor and take a few minutes to relax, breathing in and out in slow, deep breaths. When you’re ready, slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10, then relax your right foot. Shift your attention to your left foot and follow the same sequence. Move slowly up through your body, contracting and relaxing the muscle groups. When you reach the top of your head, take a few minutes to deeply relax.

Visualization. Close your eyes and form mental images that take you on a journey to a peaceful, calm place. Use as many senses as you can, including smells, sights, and sounds. For example, if you imagine relaxing at the beach, think about the warmth of the sun, the sound of waves, the smell of saltwater, and the feel of the warm sand.

Deep breathing. Sit in a comfortable position and breathe in deeply through your nose, getting as much air as possible into your lungs and belly. Exhale through your mouth, pushing out as much air as you can.

Mindfulness meditation. Mindfulness is the quality of being fully engaged in the present moment. Rather than worrying about the future or dwelling on the past, mindfulness meditation helps you focus on what’s happening right now.

To practice mindfulness, choose a private place in your home, office, or outdoors where you can relax without being distracted or interrupted. Sit with your spine straight, either in a chair or on the floor or ground. You can either pick a meaningful word or phrase and repeat it throughout your session, or choose an object in your surroundings to focus on.

If a distracting thought intrudes on your attention, acknowledge it and gently turn back to your point of focus.

For more information, visit Mayo Clinic at www.mayoclinic.org and search for “stress management.”

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