An Easy 2-Step Yoga Pose to StressLessness

Legs up the wall is an easy 2-step yoga pose to ease stress and is taken from the Mentality magazine, Issue 122. I'm sure you've seen little kids do this, instinctively, which should tell you something about them. Now, it's time for you adults to relearn how to relax, easily.



Leg up the wall pose

This pose quiets the nervous system and mind while relieving fatigue, itself a major stressor. In the illustrations, you have two options for the leg pose, one with knees slightly bent and the other with legs straightened against the wall. Follow your comfort zone.

1- Roll three blankets or a bolster against the wall. Sit facing the wall with your knees bent and then lie down on your back. (Some can do this without any back/hip support but that has another function.)

2- Now, lift your legs and hips and slide forward so that your hips are on top of the blankets or bolster, and the backs of your legs are either i) slightly bent or straightened against the wall and ii) are pointing towards the ceiling.

Stay in this position for 5 to 10 minutes, then roll your knees to the side and sit up, then take your time standing up and have a big glass of water to flush the toxins.

In this position, your shoulders will be lower than your hips. This opens up your chest area. Do not tense up your muscles. Relax into the position.

This inversion of your head lower than your feet causes a rush of fresh blood to your brain, neck and chest and quiets your nervous system. The increased blood flow tricks your brain into thinking that your blood pressure is high and it lowers it in response.

Isn't it the most marvelous instrument of technology!

Repeat as needed.

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3 Simple Steps to Relax and Be StressLess



Source: tune2peace.com

I am a huge fan of the Emotional Freedom Technique (EFT). It works on almost everything! EFT is a natural, non-invasive tapping technique where we use our fingers to gently tap on various points (meridians) of the face, chest and hands, to relieve stress.

EFT, like all other accupressure techniques is based on the Chinese accupuncture without the needles.

It's quite easy to learn EFT and how it could benefit you. You must however take responsibility for any underlying emotion - the real reason you feel stressed (hurt, angry, afraid etc.) - which may arise as you tap.

In this post however, I describe 3 simple steps to relax and become stressless taken from Tricia Mangray's - owner of Aveda Day Spa - article Pressure Points to Relaxation (Woman's Weekly, Issue 122).

A pressure point called the "Gamut Point" in EFT is a hotline to balancing stress in many different places on the body, notably the brain. It is located between the little finger and ring finger bones of the back of either hand.

I guarantee that tapping on the Gamut Point will relieve any tension you are feeling, at any time. I know because I have been tapping on this one only for two months while living through my own crises of snot, rage and disappointment without using all of the normal EFT points listed on the chart.



Source: griefandmourning.com

1. Begin tapping gently on the Gamut point with the index or two fingers of your other hand. Since these points exist on both hands, it doesn't matter which you use. Think of the stressful situation and keep tapping for 30 seconds or until you feel the need to change as it can become quite sensitive at times.

2. Next, tap on the top of your head at the "Hundred Meetings" point for 30 seconds. All acupuncture points meet here. It is exactly in the middle of your head or where a puppet might have a string attached to the top of its head.

3. Return to the Gamut point and tap for another 30 seconds.  Take a huge breath in and release all of your stress and tension with it. Feel the glow of pure, clean relaxation spreading over you and most importantly, drink a glass of water to flush the toxins released.

This relaxation technique can be used anywhere, anytime and as often as necessary. Whenever you feel to the tension arising, take a five-minute restroom break to breath in and out a few times and tap to stress less.

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How To Reconnect to Nature and Restore Your Energetic Balance

Source: 3.bp.blogspot.com

This visualisation technique came from one of Deepak Chopra's books read in French at the time. If I could I would give you the name but can't. It is an excellent relaxation technique to reconnect yourself when taking a walk under the trees or in the woods, to restore your energetic balance.

We all - well, most of us - live in stressful environments and need recharging, the natural way.

I previously included it in Take a little time each day to commune with nature unfolding. I have practised this a lot and man, does it work to help me zone out into another place.

Chopra says use either your senses sight, touch, hearing or smell - don't use all four at the same time and from experience, you will gravitate naturally to one particular sense. Nothing wrong with that but try all four. Also, if your olfactory senses are as sensitive as mine, pay attention to your location!

Briefly, you can sit anywhere and do this to give yourself a 5-minute mental break however, being in a natural setting will be the most beneficial.

A VISUALISATION TECHNIQUE 

1 - Create some quiet time for yourself in a calm space that is yours.

2 - Time yourself if you wish.

3 - Sit down or lie down and position yourself where you are facing Mother Nature's representative; either a plant, a live flower or a tree outside.

Source: 4.bp.blogspot.com

If you can do this outside in natural surroundings, even better.

4 - Take a few deep breaths and relax.

5 - Focus on the plant leaf, the tree's new buds or the flower and examine it closely as if you are seeing it for the first time (because you are).

6 - Relax and let your vision expand.

7 - You will either come out of this state naturally or your alarm will sound (if you timed yourself).

8 - After your "rest" of 5 minutes or 20, you will feel light, refreshed and energetic. Write down what you observed, if anything, during your time-out.

9 - This works because you were "being" instead of "doing".

The same goes for sound. Relax, listen and try to identify every single sound you hear from the most obvious to the almost inaudible. There are more than you think and once you "capture" the obvious noises you'll begin to hear more. Don't strain youself as if you have to hear something. It is not a contest.

A park or the woods or at home is best for practising your sense of smell and finally, use your body to practise your sense of touch - with your eyes closed - get to know you.

This activity disconnects your thinking brain and pushes the stress away. Sure, it will still be there on your "return" but you will feel differently about it and see it from a distance.

Keep practising. Your new world is completely accessible and return refreshed. Practise expanding your senses; it changes your perspective and reconnects you with what is happening around you on another level. Keep at it.

It is a great resource to have to use and abuse with joy!

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Relaxation is Key for Restful Sleep

Image by Matthew Grapengieser  Relaxation is key for restful sleep at night and a refreshing start to a new day.

Focus on each part of your body from the hair on your head to your toes.  Feel the energy in your magnificent body. It is what keeps you alive and functioning. Appreciate it, say thank you and relax into it and let yourself to sink into the bed. 

Paying attention to your body in this way disconnects you from your mind and the swirling thoughts in your head.

There is no rush, so take your time in relaxing your body. When you are fully relaxed you will naturally fall into a restful sleep and awake refreshed.

You can decompress like this any time and anywhere — the time of day is irrelevant. You can even do this in a crowded park. The only criteria for relaxation is that the place you choose must be free of  "commercial" noise i.e. radio, television, telephones and anyone who wants to chat.

Lying down or sitting comfortably is your choice as well.

Connecting with your Higher Self benefits everyone so why not tap into you today.

Related articles

• 10 Feng Shui Rules You Should Follow (chictip.com)
• Stay in Balance to Boost Your Immune System (joyofspa.com)

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2 Simple, Effective Techniques to Reduce Stress-Producing Acid and Feel More Alive

Role-playing dice

Stress is a killer; we all know that and science can now prove it – never mind the therapists, Naturopaths, healers, etc. who have been saying this for decades.

It is a pet peeve of mine that people wait for "scientists" to tell them what is staring them in the face or more aptly, killing them or those close to them.

But moving right along...

The acid produced by continued stress eventually creates a variety of debilitating diseases (many unrecognised by the medical profession) which will kill us off if we do not take preventative measures now.

We also die each day to be "born" anew in every 24-hour sleep and wake cycle. We die to who we were, the hurt and pain, loss, recrimination and resentment, stifling limiting beliefs and seemingly impossible personal circumstance.

What is beautiful is that we have the opportunity to start afresh on a brand new day. Doesn't that stimulate you in some way? Give it some thought.

So many of us feel that our circumstances are so dire that we think dying might be a solution because living is so painful.

Nobody can go back and start a new beginning, but anyone can start today and make a new ending. ~Maria Robinson

What you need to understand is that the pain comes from the feeling of loss, of not knowing what to do next or how to do it. That is a crippling feeling of emotional disarray opens the door to fear.

When you allow fear to enter, it is your way of saying "I have no confidence or faith in my abilities". You are also saying, "I feel alone and powerless" which is all well and good if you recognise your state of emotional disarray.

When you feel blindsided by life and deadened by circumstances, the easiest thing to do is to pick up where you left off the previous day and begin the same crapshoot all over again which of course will give you the same results.

Yes, it is insane, no doubt about that yet we keep repeating the cycle over and over again.

Breaking this loop is simple. Stop doing what you have been doing all your life and decide to act based on what you know instead of your typical knee-jerk, emotional re-action. You will get a different result.

You have two simple ways to do proceed and both are very effective.

Image via WikipediaMeditation puts on the light in an otherwise dark room. It enables us to see through illusions and relax into our true nature. Without meditation, it is like being in a desert without water. We look everywhere for satisfaction, but like a mirage it cannot be seen or found. ~Ed and Deb Shapiro 

1.    Meditate for 20 minutes each day (twice a day is better)

Instead of jumping out of bed when you wake each day unless it is to empty your bladder or your bowel (which is a very good thing by the way), stay in bed.

Use this time to centre yourself and establish a solid foundation for your day.

This brand new day gives you a new lease on life. Grasp that opportunity.

» Set your alarm to wake you 20 minutes before your normal time.

» Sit or lie comfortably on your bed and relax. Feel the vitality in your magnificent body from your head right down to your toes. A wonderful mantra to say in your mind as you appreciate your Self "May I be well, May I be happy, May I be filled with loving kindness. May all beings be well, May all beings be happy, May all beings be filled with loving kindness".

Continue until it is time to begin your normal routine.

2.    Breathe your way to better health and vitality

Did you know that when you breathe deeply into your stomach for 3 minutes, you reduce the stress-making acid in your body thereby improving your health? Dr Richard A. Di Censo of Beyond Medicine has lots more to say about this.

I have been practising this deep breathing for years long before I knew about these scientifically proven benefits and I can tell you that you feel lighter and mentally clearer and well-rested after such a session. It literally dissipates the stressed feelings.

» When you feel stressed or when you feel  the pressure building, take 3, 5, or 10 minutes to breathe consciously. Breathe in deeply through your nose lifting your chest and letting the air inflate your belly.

» Hold it for a beat or two then breathe out slowly and continuously - not in one whoosh - through your mouth until your belly feels as if it is touching your back.

A rhythm will gradually build as you continue. This may feel difficult at first because most of us breathe shallowly in our upper chest and rarely expand our lungs.

Image by Erik van Ravenstein  By the way, another by-product of deep breathing is that it alleviates constipation. Why? Because the in and out belly breathing contracts and relaxes your colon encouraging the passage of body waste.

Start today. It's all worth it!

To subject your emotional nature to critical analysis unleashes its transformative powers. When you feel, see and question this principal part of you, you begin to wonder if there is desire, doubt, hate, anger, lust, fear or anything else that holds you prisoner. Are you really any of this? ~Natasha Dern 

You gain clarity of thought and purpose and silence those noisy thoughts that clutter your mind with these two simple and effective techniques. Clear minds equal clear thoughts and well-thought out, unemotional decisions and focussed actions.

And as Ed and Deb Shapiro say in their wonderful article If nothing ever changed there would be no full moon. Powerful tips to practise and live by. Read it!

Increased awareness is the natural result of combined breathwork and meditation and you no longer focus on your limitations and that is a huge. Be stressless people. It is the only way to live!

Incorporate these two practices into your daily life reduces the acid produced by stress, and feel more alive. You might also want to read How to stop absorbing other people's negative emotions. Excellent tips there from Judith Orloff.

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THOUGHT FOR TODAY: Make Time To Relax ('Tis That Season)

Image via Wikipedia

By using relaxation techniques when we are feeling fatigued, we access powerful tools for revitalizing our bodies. 

In our lives we are often on the run and may not notice when our energy becomes drained. When we begin to feel exhaustion, it is the wisdom of our bodies gently reminding us that we need to relax. 

Resting allows us to draw energy from the universe in order to renew our bodies and still our minds. As a result, we handle stress better and can prevent exhaustion in the future. 

Make time to relax today, and you will notice a great difference in your level of energy. DailyOM

Read some more:

• How to relax at work (cnn.com)
• Active Relaxation (dragonintuitive.com)
• Ways to Relax...RIGHT NOW! (grownupforeal.wordpress.com)
• Ed and Deb Shapiro: Does Fear Rule Your Life? (huffingtonpost.com)
• Ronald Alexander, Ph.D.: Expand Your Consciousness with Meditation (VIDEO) (huffingtonpost.com)
• Mallika Chopra: HOW TO: Promote Peace Within Yourself And Your Community (huffingtonpost.com)
• Ed and Deb Shapiro: What the Dalai Lama Taught Us About Transforming Our Negative Mind (huffingtonpost.com)
• TMJ Natural Remedies (brighthub.com)

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Thriving IS As Natural As Breathing

Rebirth by KaroliK

Thriving is as natural as breathing. How many of you know that? When you let life's circumstances beat you down, you lose sight of this fact and you end up sliding down the drain with the rubbish.

That can never be right! Dehydrate yourself with some self-appreciation, love and respect.

You have a place right here, right now and no one can take it from you, so don't you think it's time you stood up.

Don't you think it is time you said "this is my right and you will not take it from me". It think it is time you did! Thrive, never give in and never give up what you know is right for you.

If you wait until your body is completely dehydrated before you drink something or completely emaciated before you eat something, your body can get far out of balance.  

While it is possible to eventually bring your body back to a state of well-being—it is much easier to maintain a healthy physical balance than to recover it after losing it.

Most people never put themselves into the dramatic situation where they are without water or food to the point of doing damage to their physical bodies; however, it is not uncommon for people to deprive their bodies of something equally important: alignment with Source Energy.

Thriving by Jason A. SamfieldIn the same way that it is a good idea to drink when you feel the indication of thirst—and therefore maintain your Well-Being long before dehydration is experienced—it is equally important to change the thought and release resistance at the first indication of negative emotion. 

For while it is certainly possible to withstand negative emotion for long periods of time, it is not the optimal experience for the cells of your physical body.

When you learn to release resistance in the early, subtle stages, your physical body must thrive. Thriving is what is natural to you.

—Abraham

This is 7 of 32 practical expanded quotes excerpted from Abraham’s new Getting into the Vortex Guided Meditation CD and User Guide that will be available everywhere on Nov. 15, 2010.

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GOOD NEWS: Breathe Your Way Into the Vortex

Sunset's last breath by kevindooley
Good news today is all about your connection to your Inner Being, your Spirit, the Presence in you, that which I call the God in your marvelous temple – your body.

Focussing on your breath settles you into a meditative state which connects you with who you really are. 

Meditation is listening. Ed and Deb Shapiro

Abraham-Hicks explain how you breathe your way into the vortex:


There is nothing about your physical awareness that connects you more to the Non-Physical aspect of your Being than that of your breathing.

Many assume that the process of breathing is only about your physical nature, but that is not the case.

The process of breathing is much more than an essential function of your physical body. Indeed, it is the flowing of Spirit to you, and through you.  

That is the reason that when the focusing of Spirit through your physical body ceases, your breathing ceases, also.

Image by -RejiK Our meditation experience will induce a convergence of beneficial aspects for you, for as you relax into the natural rhythm of perfect breathing while hearing these spoken words, the Vibration of your physical being will gently surrender to the Vibrational frequency of your Source, and you will become one with your Source, inside the Vortex.

Through the hearing of our words in your relaxed state of allowing, you will allow the gentle tuning of your Vibrational frequency to match the frequency of your Source.

This will not be an exercise of effort or trying, but instead an exercise of releasing and allowing…gently allowing yourself to be who-you-really-are.

—Abraham

This is 13 of 32 practical expanded quotes excerpted from Abraham’s new Getting into the Vortex Guided Meditation CD and User Guide that will be available everywhere on Nov. 15, 2010.

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Living In The Present Moment

Present Moment by OlivIreland

Living in the present moment can seem like a bitch sometimes. 

We love to change it or ignore it and hope it just goes away which is why we turn to the past – and it was never that great! – or worry ourselves sick about the future.

Basically, anything will do as long as it's not NOW. But guess what folks, the present is all we have. Right now, this very second is all we have. We do not have anything else, you feel me – this is it! 

 
Living in the Present Moment 
with Thich Nhat Hanh

Walking Meditation with Thich Nhat Hanh

 

Thich Nhat Hanh's guide to life is Smile, Breath and Go Slowly which is probably difficult for most of us. However, it is something to aim for, isn't it. I like it; how about you? 

And how about to take it a bit further:

• A brief guide to life (zenhabits.net)
• Forgiveness, Stress, and Living in the Present Moment (beliefnet.com)
• Thich Nhat Hanh: Eco-Awareness to Stop the Poisoning (grantlawrence.blogspot.com)
• Elisha Goldstein, Ph.D.: Forgiveness Means Giving Up All Hope for a Better Past (huffingtonpost.com)

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More Relaxation – Get Into It and Go Flow

More good news -  get into it and go flow. I hope there's something here for everyone today.

Guided BREATHING Meditation 
(for beginners)

A Listening Meditation

Close Your Eyes and Relax (Deeply)
with Paul Coleman

 

 Chakra Meditation
(I do this every single morning before getting out of bed)

Meditation with a Master - Thich Nhat Hanh

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Good News: Relaxing and flowing away

Good news day - relax into it and flow away.

Tapping into relaxation with 
Brad Yates, EFT Expert
Do NOT start EFT before watching/reading this –
Learning EFT - Emotional Freedom Technique and how it could benefit you

Relaxation music on Kuai beaches

Progressive Muscle Relaxation 
– I like it for the photography but see what you think –

Hypertension - Deep Relaxation

 – really beautiful, this one –

Self-Esteem: A guided Relaxation Session
– If you don't love this one, you're definitely comatose –

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7 Ways to Become Stressless and Tap Into Everyday Spirituality

Here are my suggestions on how to become stressless and tap into everyday spirituality.

It is something I am growing into and appreciating more and more every day, and I hope you do as well. If not, why not give one a try. It can't hurt.

1. How to Tap into Everyday Spirituality: 3 Ways to Everyday Spirituality - The 3 techniques cover how to Be mindful - Be still - and Energise your surroundings.  In other words pay attention to whatever you are doing - be in the moment.  Become quiet and go inward; and get rid of the clutter around you, be it people, things or tasks which need to be done. Whatever bugs you, get.rid.of.it and boost the energy in your home (or office).
2. How to Focus and Clear Your Mind: A One-Minute Technique - This is a simple breathing technique which is unobtrusive and can be used anywhere. It is meant to override fear and nervousness while you are waiting in an office, on your way to an interview, etc. It clears the mind and helps you regain clarity and focus.
3. How to Meditate in The Morning and Jumpstart Your Day - A 20-minute technique in 7 steps to be done before you get out of bed. It centres your internal force and grounds you, enabling you to better manage whatever comes your way during the day.
4. How to Find Your Natural Peaceful State with Meditation - A 5-step body focussing technique which allows you to "free yourself" from the stress of the day. It's a great way to ensure a restful sleep at night. And alternatively, can be used in the morning as well.
5. How to Become Stressless and Manage Your Life: A Simple Technique to Eliminate Stress - A 5-minute revving up with laughter. 
6. How to Resolve Conflicts Within Yourself: A Stress-Busting Solution - A 20-minute journaling session to reconnect with your feelings after a hard day, bad day, or even better, a glad day.
7. How to Find Inner Calm When Everything Around You is Crazy - A 5 or 20-minute process where you allow yourself to completely feel and accept whatever feelings are present at that moment. You sink into them and become one with them and watch as they fade away and disappear as if they never were.

 Worry only seems to be necessary.  Eckhart Tolle

 
Be sure to follow the One Moment Meditation 30-day series which starts on 1 April 2010 on Oprah dot com with Martin Boroson.  

He says "Every day for 30 days beginning April 1, you will find a new article with a simple-to-follow advice inspired by my book One-Moment Meditation: Stillness for People on the Go, helping you to transform stress— quickly."

 

Do share your thoughts with me about these techniques and let me know what works for you or if you have something else which works just as well or better.

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How to Relax - Profoundly - in 22 Easy Steps: Relaxation-on-Tap

We all need to wind down every day after winding ourselves up to face each day and deal with stressfull situations.

Here's a technique which I spontaneously created for myself one lunchtime many years ago to handle the incredible stress of my work life and it still serves me well to this day.

These easy steps to profound relaxation teach you how to be in harmony with who you are.  Relaxation-on-tap is what it's all about and it is an everyday spirituality practice worth pursuing!

Instructions

1. Find a quiet and calm spot away from all distractions.
2. Turn off the ringer on your phone, turn off the television, children, pets and partners.
3. Time yourself for thirty minutes. When you master this, you will be able to "get into the zone" within 5 minutes.
4. The first ten minutes is for the physical  relaxation.
5. Lie down, sit down, or recline. Basically, choose any position which make you feel comfortable.
6. Have a recording device handy. You will discover the reason for this in the final step. It is optional but may be useful to some.
7. Don't try to figure out any of the instructions: your brain already knows how, so just follow along and let your fabulous body do it's work.

How to relax profoundly in 22 easy steps

1 -  Take 3 long, slow, deep breaths breathing in through your nose and out through your mouth. Each breath inflates your belly and chest each time.

2 -  To relax your shoulders, lift them when you breathe in and lower them when you breathe out.

3 -  Relax your hair to the ends.

4 -  Relax your scalp.

5 -  Relax your forehead.

6 -  Relax your cheeks.

7 -  Relax your mouth, tongue and chin. (hint: your chin lowers a little and your mouth naturally opens.)

8 -  Relax your throat.

9 -  Relax your shoulders.

10- Relax your arms.

11- Relax your back.

12- Relax your chest.

13- Relax your abdomen and belly.

14- Relax your internal organs.

15- Relax your pelvis and hips. Feel the entire area sink into your back.

16- Relax your lower back and buttocks. Feel them sink into the floor.

17- Relax your thighs. (you might feel the need to shift your position here to get more comfortable because your muscles are relaxing - do it)

18- Relax your knees.

19- Relax your calves.

20- Relax your ankles and feet.

21- Repeat to yourself - relax, relax, relax.

22- At this point your body is very relaxed and you're at the doorway to your particular no-mind destination. If this is not the case, repeat steps 3 to 21.

23- Record steps 1 to 21 on your cell phone, PDA or cheap voice recorder. This way, your relaxation-on-tap becomes your portable, chemical-free medication to be used and abused as you see fit.

Wrap up

As I said at the beginning of this article, it is possible to perform this relaxation technique in one to five minutes by telling yourself to relax and concentrating on your breathing. You will know you have achieved it when you come back to yourself.

I have achieved profound relaxation within ten minutes during lunch breaks or taking a five-minute break from the "over-heated" office by consciously focussing on deep breathing while following this technique.

Problem-solving technique

This method is also a fantastic for problem-solving technique! So don't be surprised at the ideas or solutions which pop into your mind during or after a session. Keep the problem at the front of your mind with the intent to find a solution. It may happen that day.  Try it and come back and tell me how it worked for you.

Technorati Tags: empowerment-technique, everyday-spirituality, >relax-profoundly-in-22-steps

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