Learning to Relax and Let Go

by Beth Irvine Patient Expert

Learning to relax and let go...

Anytime we learn something new, it can feel awkward, uneasy or almost impossible. However, if we set our intention and dedicate our energy to learning- it just takes someone to show you how. Let me help you learn how to relax.
Read on for a "tried and true" relaxation technique for my health central readers.

Let me teach you how to relax.

Begin by lying down symmetrically, your head and neck in line with your spine. Allow your legs to turn out with your feet naturally turning outward. Place your arms down by your sides and let your palms face up, your shoulders rotating back and down into the ground. Allow your head to turn slowly side to side and then come in line with your spine, your chin slightly tucked in so your neck can be long, and stretch. Close your eyes and focus your attention on your sense of touch. Take your mind rhythmically through the different parts of your body that are touching the mat: your feet, pelvis, shoulders, and the back of your head. Feel Earth's gravity pulling the tension from your body, allowing your body to release tension and tightness.

Awareness to sense of hearing

Next bring your attention to your sense of hearing. Listen for all the sounds you can hear. Listen for loud sounds and soft sounds. Choose one sound and listen to only that sound, excluding all others.

Awareness to your breath

Now bring your awareness to your breath. Just simply notice that you are breathing.
You can say to yourself, "I am breathing in and I am breathing out." As you focus on your breathing, breathe in and out through your nose with your mouth lightly closed. Keep your jaw soft, your throat soft, and your lips lightly touching. Notice your inhalation and your exhalation. Watch with keen attention, focusing only on your breath coming in and then your breath going back out again. Focus your attention on your breath in your abdomen. Place your hand on your abdomen and begin to notice the movement of your hand with the rhythm of your breathing. As your hand rises, feel your inhalation, and as your hand falls, feel your exhalation. Keep all of your attention on the movement

of your hand synchronized with the rhythm of your breathing.

Begin with five minutes practice a day

Stay with this practice for five minutes or more. Many physiological changes are taking place as your body begins to relax. Begin to notice how you feel after you relax.
For more help with relaxing, log on to www.truewellbeing.net for my free weekly15 minute guided relaxation through blogtalkradio.

Beth Irvine
Meet Our Writer
Beth Irvine

Beth wrote for HealthCentral as a patient expert for Sleep Disorders.