Yoga and Health

Often, the inability to relax stems from a racing brain. Getting control of “mind chatter” is more than half the battle. Here’s what you can do to get that control.

Steps
Lie down somewhere where you are unobstructed (like the back of a couch squishing your arm to your body).
On your back, totally relax all of your muscles. Let your arms and legs sink into the surface beneath them.
Close your eyes and concentrate on your breathing. Regulate it with slow breaths in through your nose and hold for a second, then slowly exhale out of your mouth.
Listen to your “mind chatter” for a moment. Are there a billion things running around in there?
One by one, let your thoughts go. Tell yourself you can take up those thoughts later on.
Try to clear your mind, especially of negative “mind chatter” and concentrate on your breathing.
Bring up a thought that makes you feel relaxed, like floating on a lake on a warm summer’s day with the sun beating down on you, a gentle breeze blowing across you.
Think to yourself that you are perfectly calm and relaxed, totally healthy and happy. Let your “mind chatter” focus on those thoughts and nothing else.
Continue the slow breathing… in through the nose, out through the mouth.

Tips

It is hard to relax with “mind chatter”. If your thoughts are racing in 100 directions, you can’t relax. The key is to calm your thoughts. Your body will follow.
When in the midst of a busy day, you can still do this. If you are sitting at your desk, take a minute and close your eyes. Do the slow breathing and repeat your thoughts that you are perfectly calm and relaxed. Picture yourself in that place where you were the most calm and relaxed

What a world of difference a deep breath can make! It is one thing to know that you need to relax, but how do you find the time? To reach the “relaxation response” at times can seem like you are trying to hit a moving target. Just ask Joan, a 31-year-old full time college student and mother of 2 active preteens. “I needed coffee today just so I could study for my exams, “she panted on her way to a class. Mike, an exhausted engineer is having difficulty sleeping through the night.

Here are some quick tips for relaxing when it seems like you cannot fit in one more thing:

Tip #1. This may require planning, however it will repay you. Eat a breakfast of whole oats or steel cut oats cooked, not micro waved. This will give your body needed fuel. Sprinkle chopped almonds, walnuts, or seasonal fruit on the oatmeal for added variety.

Tip #2. Curve your lips upward into a smile. Smiling is a way to remind yourself that you can handle your life. Practice often. Write notes around your home, office and as reminders to smile often.

Tip #3. Before bed soak your feet in warm water for 5 minutes.

Tip #4. If you are in the habit of multi-tasking, stop. Yes, un-plug the device from your ears and enjoy walking down the street or whatever you are doing. Focus your energy. Develop a habit of doing one thing at a time. It will repay you in increased effectiveness and over time you will accomplish more in less time.

Tip #5. Remember to exhale then inhale again. When we hurry and hold our breath, without awareness, for too long it generates a sense of unease.

Tip #6. Hold your thumb. Wrap your fingers completely around your thumb repeat with your other hand. Do for 3-5 minutes. This position calms anxiety.

Tip #7. Take a trip, in your mind. Sit in your office, car, etc. and visualize yourself calm, smiling and joyful. Take yourself to place that you enjoy and chill there. You did it, you’re calmer.