Learn how to relax your mind and body with free relaxation techniques!

Relaxing body and mind techniques that work!

I was almost asleep on my bed. You know, that nice place when you are perfectly relaxed and you can feel your mind and body floating together. No thoughts, no feelings…just drifting into a deep peace. I had been trying some of the free relaxation techniques;Native American Flute music with imagery of horses running.

relax your mind and body with free relaxation techniques

Three taps…taps? Three more taps and I opened my eyes and turned my head toward the door. My daughter was standing there with a typical 15-year olds superior look, “Are you sleeping?”

“No, just doing some research.”

“Oh,” she said before turning and walking downstairs.

I waited. I got comfortable. I took a long slow breath in… I heard her come back upstairs. “Now,” I thought “the rest of the story…”

What is relaxation? The act or the state of being relaxed, a relaxing activity or pastime, and the allowing muscles to loosen. OK, are you ready to learn how to relax your mind and body with these free relaxation techniques?

Breath focus

Simply take long, slow, deep breaths. Breathe in through your nose, filling your lungs completely, out through your mouth, completely emptying your lungs. Focus just on the breaths, allow thoughts to just clear as you breathe. If thoughts intrude, allow them to just pass without giving them any consideration. Let thoughts come, let them go. Thoughts are just that, they are thoughts. Breathing works as a meditation: your attention gets diverted to your breathing process.

Deep Breathing Exercise

  • Sit up straight and close your eyes.
  • Put a hand on your belly.
  • Slowly inhale through your nose and feel the breath start to fill your abdomen.relax your mind and body with free relaxation techniques
  • Count to 5, then reverse the process as you exhale slowly through your mouth.
  • Repeat these steps for 5 to 10 minutes.

Four-Square Breathing Exercise

  • Breathe in slowly to a count of four.
  • Hold the breath for a count of four.
  • Exhale slowly through pursed lips to a count of four.
  • Rest for a count of four (without taking any breaths).
  • Take two normal breaths.
  • Start over again with number one.

I also have some guided breathing exercises, if you are unfamiliar with this technique.

Body scan

This blends breath focus with muscle relaxation. After settling into a breathing pattern, bring your focus to your head of feet and release any tension you feel there. Slowly move to the next section, staying focused on breath and body. Unwanted thoughts are allowed to just pass, keep the focus,

Get grounded. Use the body scan to notice how your feet feel as they touch the floor, how your butt feels on the seat of your chair Notice the feel of your arms on the arms of the chair or in your lap. Notice your sensations, your feelings.

Progressive muscle relaxation

  • Sit in a comfortable position.
  • Take a few minutes to relax by practicing deep breathing.
  • Once relaxed, shift your attention to your right foot.
  • Take a few seconds to focus on the way it feels.
  • 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.
  • Stay in this relaxed position for 30 seconds, breathing deeply and slowly.
  • Shift your attention to your left foot. Follow the same sequence of muscle tension and release.
  • Continue the sequence as you move slowly to the muscles in the legs, buttocks, abdomen, arms, back, neck and face.

I also have some guided body scan exercises, if you are unfamiliar with this technique.

Guided imagery

For this technique, use your mind to help you relax and focus on soothing scenes, places, or experiences. Guided imagery may also help you reinforce a positive vision of yourself, You may wish to use pictures or videos to focus on. Just make sure to choose imagery you find soothing and that has personal significance.

Guided visualization can be done in many ways.

  • Sit comfortably and close your eyes.
  • Take a few slow, deep breaths, calming your mind and body.relax your mind and body with free relaxation techniques
  • Imagine yourself in a location.
  • Focus on the different sights, smells and sensations.
  • Continue until relaxed.
  • Slowly return your mind to the present world.
  • Open your eyes.

I also have some guided imagery exercises, if you are unfamiliar with this technique.

Relaxing Music

Music Therapy Heals the Body, Mind, and Soul! From the earliest days of civilization, music has been used to heal the body and soul, and to express what is difficult to express in words. Listening to music has a tremendously relaxing effect on the
mind and body. Slow and soothing music especially plays a key role in
decreasing stress levels in the body. Music captures your attention and acts as a
distraction to help you explore your emotions. Certain music is wonderful for meditation as it initiates the relaxation response.

Relaxation or meditation music is readily available on YouTube, Sound Cloud or a host of other free sites on the web. If you are unsure what music you can use, I have a selection of Alternative, Binaural beats, Native American Flute, and Meditation music.

Massage

Sometimes all we need is to give ourselves a quick message. If your hands and arms are tensed, try these before using the techniques above. Both help yo sooth your body and your mind and act to bring focus back to you.

1. Pressure Point Hand Massage

Simply use the thumb of one hand and press around the palm
of the other hand.

2. Ground Yourself With a Palm Push

By pushing your palms together and holding for 5 to 10
seconds, you give your body a sense of where you are.

Conclusion

relax your mind and body with free relaxation techniquesMy daughter informed me that she, her brother and Mom were going into town to see a movie. Because the horses were out, I was to go outside and make sure they did not get on the road, while I was doing my “research”. I felt that the research was said a bit condescending but I thought it was in my best interest to let it pass.

I took my laptop with me when I went outside and chose a more upbeat music. The next several hours were very peaceful, except for when one of the Muscovy drakes decided he wanted to be a horse.How to have inner peace and happiness, The Unexplained Mystery

The relaxation techniques work. They may require some practice to get the full benefit and for you to get comfortable practicing. And, practicing two or more techniques at the same time increases relaxation.

Do you take time during your work day to relax? Do you have any information you would like to share? If you have any questions or suggestions on other relaxation types or music, please do not hesitate to leave me a comment below. I will reply as soon as I can!

Walking the Path of Peace,

Sanders

relaxationandmeditationmusic.com

 

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One thought on “Learn how to relax your mind and body with free relaxation techniques!

  1. Mr Michael Kronholm

    July 7, 2018 at 2:30am

    Hi Sanders. I have tried meditating in the past and couldn’t believe how quickly my mind wanders to trivial issues. With practice it got better and better and I felt I was more in control of my daily thoughts and activities.
    I certainly need to get back into this routine.
    I really enjoyed reading this post.
    Mike

    Permalink  ⋅ Reply
    • Author

      Sanders Whitley

      July 7, 2018 at 3:19am

      Hi Mike, Many have the same experience. It is the way our brains are wired. Try focusing on your breath and if thoughts enter, just allow them to pass without any extra attention. A simple mantra may also help, something like Breathing in, I am calm. Breathing out, I relax. The more you meditate or relax, the easier it is to allow thoughts to just pass away. I am glad you enjoyed the post.
      Walking in the Path of Peace,
      Sanders

      Permalink  ⋅ Reply
  2. Nicole

    July 7, 2018 at 4:17am

    Hi Sanders, great article and I can attribute to the breathing method of relaxation, as thats how I birthed all 3 of my babies naturally! The mind has so much power and we just need to let it do its thing sometimes. Now that my kids are a little older, I am learning I may need to look into more hardcore ways to relax as the breathing doesnt cut it when the kids are going nuts 😛 (birth is easier than raising them thats for sure!) so thank you for sharing your article and I will look further into the methods you suggest possibly playing the relaxing music during intervals throughout the day! Might help keep us all calm.

    Permalink  ⋅ Reply
    • Author

      Sanders Whitley

      July 7, 2018 at 5:26am

      Hello Nicole, You are a very brave and strong Woman…3 kids is awesome. The breathing technique does come in handy. I was shopping once and found two little ones, maybe 5 or 6, both having a temper tantrum. The Mom was standing there looking like she was about to burst into tears. I smiled and said just enjoy, don’t judge. Be in the moment. Breath. The kids of course stopped as soon as they realized they were not getting attention and I said bye and walked off. Sometimes kids are just kids; like thoughts while meditating, just let them go (unless they are about to kill each other). Do try the music, my teenagers hate Flute music, they run for their rooms as soon as the first note hits!
      Walk in the Path of Peace
      Sanders

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  3. Garen

    July 7, 2018 at 12:25pm

    Hey Sanders,

    I have had trouble sleeping for over 10 years. For some reason my mind gets all wound up. I have tried meditation over the last years, but sadly I never stuck with it.

    I’m going to be using some relaxing music. For some reason the sound of rain seems to relax me a lot. Not really sure why? Any ideas on why it does?

    However, I do have a question for you. Have you ever used essential oils to help you sleep at night? I have been using them for several years.

    Permalink  ⋅ Reply
    • Author

      Sanders Whitley

      July 8, 2018 at 1:14pm

      Hi Garen, Trouble sleeping is fairly common. Let me guess, you can watch tv and start fading; then you go do the necessary things and crawl into bed. Now you are awake and have trouble falling asleep. You could change up your bedtime routine. Do what is necessary first, put on some nice music (gentle rain falling for you). Spend 5 minutes just standing or sitting, breathing and allowing thoughts to pass. Once you are centered, get into bed, continue with breathing technique and progress to visualizing how good a day tomorrow will be. Just my opinion, gentle rain is a neutral sound, gives something to focus on while masking other sounds. And yes, I use essential oils; or more accurately, my wife does. She has a night-time blend (synergy) that is a very subtle and comfortable mix. I find the oils relaxing, but have to be careful not to overpower my senses. Thanks for your questions and hope I have helped.
      Walking in the Path of Peace,
      Sanders

      Permalink  ⋅ Reply

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