Relaxation
12 Suggestions That Re-"Mind" and Reduce Stress
By Dr. Darryl Pokea
Apr 7, 2003

· Be good to yourself taking a few minutes in the morning to meditate. Sit quietly. Focus on healing scenery outside, sounds of nature and the sounds of people going about their tasks. Observe the peaceful rhythm of your breathing and the rhythms of life around you. Relax and eat slowly. Any task can be a relaxing meditation including showering, brushing of teeth, etc. just do it mindfully.

· While warming your car, pay attention to your breathing. Realize your breathing is always with you as you begin your day. Let it be full and relaxed.

· When driving, let go of body tension. Let the rhythms and vibrations of the car and road replace body tensions such as shoulders raised, stomach tight, hands too tight gripping the steering wheel.

· Allow yourself to become comfortable with less stimuli while driving. Be with yourself and the scenery rather than play the radio.

· After you park at your workplace, allow yourself to be explorer minded before entering your place of work. Open your mind to the subtle differences within the routines of work, meeting the challenge of tasks, deadlines etc. Extend (often non-verbally) rather than withdraw in the face of negativism or high stress situations.

· Consciously relax and let go of tensions as you enter your office or work area. Let sitting at your desk, phone messages, or computer sounds, become triggers for the relaxation response consciously “letting go” as you did comfortable breathing in your car.

At lunch change your environment. Eat at least one lunch per week by yourself. Remember eating and digestion are natural relaxation states. Turn the whole experience into a meditation as you feel all your bodily sensations, chewing, and swallowing. When you eat with others choose to eat with people you like and talk about topics unrelated to work.

· Use ordinary office sounds like the phone ringing, computers, movements of people, heating or cooling systems coming on, to remind you to relax. Let the sounds trigger conscious awareness of your breathing. All these simple office stimuli can be used to "center."

· At the end of your workday, congratulate yourself for all tasks and be grateful for all interactions; we learn lessons and evolve from both the positive and negative ones.

· Let yourself be fully aware in the walk to your car. Be aware of your breathing, the warmth or cold, moistness or dryness of the air, light from the sun or street lights, the sounds outside. Let the sensations of your body be comfortable and feel your joints moving freely with each step. Walk feeling refreshed in your letting go.

· As you start and warm up your car, sit quietly in full awareness that you are setting the tone in these moments for your next experience; home! Driving can be a healing transition. Notice the scenery and travel rhythms. See in your mind yourself being home with yourself, family or other household members including pets. You are approaching new lessons and experience.

· Change out of work clothes as soon as you get home. This assists the mind and body in making the transition. Find 5 minutes to be quiet, whether being in the bathroom, sitting in a chair, or lying down on your bed rather than rushing into interactions. You have to be comfortable in relation to yourself before you can be comfortable in your relationship with others in your household. Breathe and be aware of your body sensations in the comfort of your home.