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Achieve Deep Relaxation With These 15 Simple Steps

Achieve Deep Relaxation With These 15 Simple Steps

Lotep Bandhoo
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Home ยป Mind ยป Achieve Deep Relaxation With These 15 Simple Steps
Practise this routine 3 days a week for about half an hour and you will soon become skilled at ‘letting go’. Then use it whenever you are tense, when life feels overwhelming, when you can’t sleep at night or simply to restore energy levels. You could ask your partner or friend to read out the steps as you work your way through them.

 

1. LIE DOWN ON A FIRM BED OR FLOOR MAT

 

Place a small cushion under your head and take a large cushion pillow under your thighs, to take the strain off your abdomen and ease the small of your back. Make sure you are warm.

 

2. BECOME AWARE OF YOUR LEGS

 

Push your legs into the support, hold them there for few seconds and then let go. Now let your legs fall apart a little more. Feel them sinking down more heavily into the support. Let go a little more and the relaxation flowing through all your leg muscles.

 

3. LET YOUR FEET FLOP OUT

 

Stretch your toes and hold for a moment, then let your feet flop out sideways. Feel your feet in contact with the support.

 

4. WORK YOUR SHOULDERS

 

Pull your shoulders towards your feet. Hold them there for a few seconds, then let go. Now feel as if your shoulders are tipping backwards towards the support you are lying on.

 

5. STRETCH YOUR FINGERS

 

With your hands supported, stretch out your fingers and thumbs. Hold for few seconds.

 

6. BE AWARE OF YOUR ARMS

 

Move your arms away from your sides and bend the elbows outwards. Let your hands rest apart from each other on your lower abdomen or on either side of the body.

 

Push your arms down into support, hold for a moment, then stop pushing. Feel your arms sinking down heavily into the support. Tell yourself to let go through all the muscles in your arms.

 

7. RELAX YOUR ABDOMINAL NUSCLES

 

As you breathe out, let the muscles below the waist feel loose, limp and easy. Now feel your buttock letting go. Feel the whole of your lower body being supported more fully and relaxing more completely.

 

8. BE AWARE OF YOUR DIAPHRAGM

Feel as if the part of your body just above the waist is expanding slightly. Let go all around your middle and feel how you breathe naturally into your diaphragm area as you relax. Be aware of your middle expanding as you breathe in, and then feel yourself letting go even more as you breathe out.

As you breathe out, say to yourself ‘let go’ and feel this letting-go all through your body.

 

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Lotep Bandhoo
Lotep Bandhoo

Lotep Bandhoo has a Masters in Counselling Psychology from Tribhuvan University, working in the field of mental health specialising in trauma management, anxiety, depression, bipolar disorder, psychosis, stress, relationship challenges, domestic violence, substance abuse rehabilitation. An avid photographer, he writes articles exploring mindfulness, personal realisation in self-identity, growth, goals, purpose, and leading a meaningful and fulfilling life.

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