Mindless activities to relax
Best Bedtime Routines for Adults: 10 Relaxing Activities
To find the right balance between work and leisure, and to be able to relax in our free time is no easy task. Our mind, body and spirit need to take a break from time to time, so we can feel rejuvenated and be ready for the next challenges with a fresh energy and a clean mind. Here 10 suggestions of relaxing activities to guarantee that you will have a rejuvenated night’s sleep:1. Listening to relaxing music
Music is one of the best, easier, and faster ways to take our mind off our everyday worries. Create a playlist of your favorite relaxing tracks and listen before going to bed.2. Meditation
Meditation can be truly live changing. It gives your mind the time it needs to rest. You don’t know how to start? Don’t worry! There are mobile apps available, like Head Space, that can help you to start meditating.3. Walks in the nature
To be close to the nature is a deep and essential need of the human being. Go for a relaxing walk, breath the fresh air, pay attention to the smells and sounds around you, so you can lose yourself to the experience.4. Massages
A massage shouldn’t be seen as a luxury activity, but as a natural part of your daily routine. A good massage can have a deep impact in your body and mind.5. Reading
Reading is one of the best ways to relax. According to recent researches, even a few minutes of reading can be enough to reduce the stress levels by more than two thirds. Writing is also a highly cathartic activity that also stimulates your imagination.6. Painting
You are no good at painting? It doesn’t matter. Just express yourself freely, not thinking about the result, just for fun. Remember when you’re a kid? Kids enjoy painting, whether they’re good or not, because it’s one of the most relaxing activity.7. Watching a comedy movie
Laughter is a great way to beat stress. Comedy movies or a stand up of your favorite comedian can lighten your mood and help take your mind off things.8. Watching the stars
Looking to the stars it’s such a relaxing activity that helps to put things on perspective. It can help our problems to feel small and to make us feel grateful. Buy a relaxing camp chair and enjoy the beauty of the night sky above you.9. Cycling
Hire a bicycle and take it for a spin along a calm traffic-free road. Your problems feel far away when you’re cycling. It’s also a great exercise to get you tired and ready for an early and good night’s sleep10. Visiting an aquarium
Have you heard of Aquarium Therapy? It’s proved that visiting an aquarium and watching different varieties of fish swim along can have a relaxing effect on our bodies and mind.
Choose the activity or activities that goes better with your personal taste, lifestyle and routines. No matter which one you choose, it’s important to have a comfortable bed and bed linen, where you can fall asleep after. Check here our bed linen collections.
TAGS: Tips , Relaxing , Relaxing Tips , Stress , Health , Sleep routine , Sleeping habits ,
86 Fun Activities To Relax and De-Stress
Sometimes in life, we need to take a break to relax and rejuvenate our mind, body and spirit. Taking a break and relaxing is a great way to increase productivity – because when you return back to your work, you will be full of new ideas and fresh energy to tackle hurdles and move forward.
Here is a list of 86 things you can do for relaxation and relief from stress. Most of them are simple activities that anyone can do. Not all activities listed here will work for everyone so try to find out the activities that work best for you. Please note that these activities are not listed in any particular order.
1. Practice relaxing yoga asanas
There are many simple yoga asanas like Balasana (Child pose) and Makarasana (Crocodile pose), Cat-Cow pose, Legs up the wall pose that can be immensely relaxing to the mind and body. Just choose any one pose hat you are comfortable with and do it for around 2 to 3 minutes.
2. Listen to relaxing music
The right music has the power to take away all your worries. Create a playlist of your favorite relaxing tracks and listen to it whenever you feel stressed.
Dim the lights, sit alone and focus on your your breathing. Feel your heart beats. Witness your mind and the thoughts that arise. Realize that you are not your thoughts. Let the thoughts go.
3. Paint your imagination
It does not matter if you are good at painting or not. Just take out a watercolor paper (or simply use any blank paper), a paintbrush, some watercolors and paint what comes to your mind. Express yourself. You can even use sketch pens, color pencils or crayons – whatever’s available.
Adult coloring books are a good option too.
5. Go for a walk in nature
Go for a mindful walk early in the morning when the air is fresh. Be mindful of each step you take, the sights, sounds and smells. Lose yourself to the experience.
6. Watch the sunrise
Find a location where it is easy to watch the sunrise and spend a few minutes watching the sun, preferably barefooted. The morning sun energizes you and fills you with positive energy.
If you have the time, spend a few minutes soaking in the morning sun. Vitamin D relaxes blood vessels and enhances circulation. The most natural way to get Vitamin D is to soak in the morning sun for around 10 to 15 minutes without any sunscreen.
7. Take a hot/cold shower
A hot/cold shower, also known as a contrast shower can be extremely relaxing to your mind and body. Start with a hot shower followed by a cold shower and repeat the cycle three to four times.
Contrast showers are used by fitness professionals and athletes to get relief from muscle soreness and fatigue.
8. Play a board game
Board games can be a lot of fun and can help take your mind off things. They also help bring back the carefree childhood memories.
There are thousands of games to choose from. Some particularly relaxing games are Ticket to Ride, Splendor, Tokaido, Takenoko, Flowerpower, Settlers of Catan and Fluxx. Or you can stick with classics like Monopoly, Game of Life, Backgammon, Cluedo, Chess, Uno, Connect 4 or Scrabble.
9. Go for a swim
Swimming, especially in natural lakes can be extremely relaxing. But even if you don’t have a lake nearby and your only option is chlorine treated water, it can still give you all the benefits. Play around in the water, float in it, feel the water and listen to the water as you swim.
You can also use a flotation product like an air mat or pool tube and enjoy a relaxing float in the water.
10. Get yourself a massage
A good massage can not only help you relax but also help reduce anxiety, digestive disorders, headaches, sleep issues and joint pains. You can go to a massage parlor or even better ask your partner to give you a full body massage. Remember to return the favor!
11. Spend time with a pet
Petting a dog/cat/rabbit or any other furry animal can feel highly relaxing. Research indicates that petting animals releases feel good hormones in humans.
If you don’t own a pet, consider visiting a friend who has one.
12. Do deep abdominal breathing
Take a few minutes to breath deeply and consciously. Fill your lungs up with life energy and hold for a few seconds before exhaling. While inhaling, place a hand on your belly and make sure that your belly rises. While exhaling, think of all your stress flowing out of your body.
13. Write down your worries
Writing on paper can be highly cathartic. Buy yourself a journal and start writing. Write down what’s on your mind; write about things that have been bothering your lately; write about the things you love; write about past events that have been on your mind. Reflect on your writing.
Also read: 9 Inspirational Self Reflection Journals to Help You Rediscover Yourself.
14. Take a salt water bath
Salt water baths have immense benefits especially when it comes to stress relief and relaxation. This is because, salt water baths helps you body absorb magnesium and magnesium helps lower blood pressure, improve circulation, relieve cramps, relieve headaches and improve sleep quality.
Simply fill your bath with warm water and add around 2 to 3 cups of magnesium sulfate (Epson salt) or magnesium chloride salts and soak it in for about 20 to 25 minutes. Follow this up with a shower. Make this into a cleansing ritual you do once on a weekly or monthly basis.
15. Sing or dance
Put on your favorite chill out music and move your body to the rhythm. Don’t focus on how you are dancing. Instead, let go, lose yourself to the rhythm and let the rhythm guide you. Moving your body this way helps deeply relax your mind and body.
16. Cut down on processed foods
Processed foods stress your body out, curbing you of vital energy and making you feel drained. This is because your body has to expend a lot of energy digesting these foods and then removing the resultant toxins. Cut down on these foods and you will feel an instant boost of energy within a day or two.
Add high enzyme foods that boost digestion, improve gut health and aid relaxation. Include enzyme rich foods like raw tomatoes, cucumbers, pineapple, papaya, nuts and seeds in your daily diet. Fermented vegetables are high in enzymes too.
17. Watch your favorite childhood cartoons
Make a list of all the cartoons you used to love watching as child and watch them on Netflix. Try connecting with your inner child as you do this.
Cartoons like Winnie the Pooh, The Poddington Peas, Arthur, The Wild Thornberrys, Recess, As Told By Ginger, Lilo and Stitch, The Flintstones and many others are not only fun to watch, but also have a relaxing vibe to them. ‘Winnie the Pooh’, definitely tops the list.
You might even find many of these cartoons on youtube.
18. Listen to a guru
Listening to gurus speak can be relaxing as well as enlightening. Youtube has a host of videos by top gurus like Eckhart Tolle, Adyashanti, Ralph Smart and other masters. Just search for these names on Youtube to get their free videos.
Eckhart Tolle definitely tops this list. Simply listening to him speak can bring a deep sense of relaxation.
19. Spend a few minutes being mindful
Make a conscious attempt to live in the present moment. Let go of thoughts related to the past and future and consciously focus your attention in the present.
20. Wake up early
Walk up before the sun rises and smell the fresh air. Do some sun gazing and soak in the early morning sun rays. Follow up with some light jogging or walking.
Also Read: 50 Positive Songs To Wake Up To.
21. Go on a long drive
Find a scenic route and go on a long drive. Roll the windows down and breath in the fresh air whilst admiring the nature around you.
22. Learn to play music
Learn to play a musical instrument like guitar, ukulele or a piano. Playing music is fun and can be an excellent stress reliever. You can easily learn the basics using the countless tutorials available on the internet.
23. Read a comic book
Remember the comic book that you loved reading as a kid? Pick it up and start reading and get in touch with your carefree inner child.
If not a comic book, even children’s books or novels can make for a fun read. Some examples are books by Dr Seuss, Ruskin Bond, Roald Dahl and Judy Blume.
24. Hug a Tree
Trees have this beautifully relaxing energy to them. Hugging a tree can help you tap into this energy. Hug a tree and be still with the tree for a few minutes. You can also sit on a branch or under the tree and reminisce.
25. Watch children play
Go to a children’s park and watch children play. Tune into their carefree energy.
26. Sit on a swing
Go to a nearby park and (when there are no kids around), sit on a swing and start swinging. Feel the air on your skin and enjoy the soothing to and fro movements. The rocking movements that a swing creates will connect you with your inner child cause they mimic the movements of a cradle.
Hanging swing seats (hammock chairs) & rocking chairs are also a good option as they provide similar soothing movements.
27. Live without technology for a day
Switch off your cellphone, close your laptop, switch off your T.V. and spend the day away from technology.
28. Go shopping
Go to an antique store or any other store that sells unique items and look around. You might just end up finding something that could spark that dormant creativity in you.
29. Eat out and try a new cuisine
Visit a restaurant that you have never been to and order something that you have never ordered before. Try out a completely new cuisine.
30. Drop the resentments
Learn to forgive and forget. Forgive everyone including yourself. Drop the idea of revenge from your system and you will immediately feel lighter.
31. Sit around a campfire
Sitting around a campfire or a fire-pit can be deeply relaxing. Everything from the flickering light, to the warmth, smells and the crackling sounds, helps you relax and unwind.
32. Go fishing
If you are lucky to live nearby fishing spots then by all means go fishing. If you have never tried it, then this a great new skill to learn.
33. Spend time alone
Take a walk alone and reminisce. Do some self reflection.
34. Day dream
Close your eyes and enter the dream world. Visualize yourself in a beautiful tropical island, relaxing and having fun without a care in the world.
35. Do some stargazing
Buy a relaxing camp chair, lean back and enjoy looking at the magnificent stars that adorn the night sky. They are all shining for you!
You can also consider using a binocular or a telescope so you can see star clusters, the moon, comets and other elements in the night sky at a closer range.
36. Stop and smell the flowers
Go for long walks in the park, look and smell the flowers. Don’t just make shallow observations, but be fully present and look deeply, get into the minor details.
As Thich Nhat Hanh says, “When we look deeply at a flower, we can see the whole cosmos is contained in it.”
37. Garden away
Gardening is the best way to connect with mother earth. Planting, raking leaves or even just pulling out weeds can have a calming influence on the mind. Work in your garden barefooted to get the benefits of grounding/earthing.
38. Go to a beach
Go to a beach and listen to the waves, walk along the shores, feel the breeze, build sand castles and collect sea shells. Walking on a beach has many known benefits in addition to helping you release stress.
39. Try self hypnosis
There are plenty of free relaxation hypnosis videos on youtube that you can try. Listen to them with your headphones on for maximum effect. If hypnosis is not your thing, try guided meditation instead.
40. Listen to binaural beats
A binaural beat uses two different sine waves which can be used to en-train the brain into positive states. Again, there are many free binaural beats on Youtube which you can check out.
41. Listen to OM Sounds
The OM sound is known for its relaxing effects. Consider humming along while you listen to the music.
42. Play a Tibetan singing bowl
Singing bowls have been used for deep relaxation and holistic healing since ancient times. They are easy to play and can be used by anyone. You can easily purchase one off amazon.com
43. Visit an ancient temple
Ancient temples can bring a sense of peace to your being. This is because most ancient places of worship were built to help visitors with relaxation, grounding and inner peace.
44. Practice gratitude
Make a list of all the things you are grateful for. You can also consider maintaining a gratitude journal to jot down the things you are grateful for at the end of each day.
Cuddling releases feel good hormones in your body. Cuddle with your partner and consciously feel their presence energy.
46. Create something
There is amazing power in creation. To get started, there is a whole array of do-it-yourself projects on the internet. Pick something that you enjoy and create it.
47. Draw a Mandala
A Mandala is a circular figure which represents the universe. It is said that drawing a Mandala can be extremely relaxing and a healing activity. Here is a video on drawing a mandala to help you get started.
If drawing is not your thing, then you can even buy ready made Mandalas and color them instead.
48. Visit an aquarium
Visiting an aquarium and watching different varieties of fish swim along can have a relaxing effect on our bodies. Read more here: Aquarium therapy.
49. Try essential oils and aromatherapy
There is a wide range of essential oils that can do wonders to reduce stress. Some of them include, Rose, Frankincense, Lavender, Rosewood and Ylang Ylang. Get yourself an aromatherapy kit (Oil diffuser + oils) and enjoy the positive effects. You can also add these oils to your bath or use them for massaging.
50. Listen to the birds
Go to a park and focus your attention on the birds chirping. Tune into their free energy.
51. Create more space
Clean or re-arrange your room. Remove clutter by giving away things that you no longer need and create more space inside.
52. Donate your old clothes
Helping others can help you reduce stress and combat depression as it takes your mind off your problems and brings into picture a bigger perspective.
Donate your old clothes and/or equipment to organizations who help people in need. This is also a great way to remove clutter and create more space in your house.
53. Indulge in old memories
Sit with old photo albums and indulge in old memories. Research indicates that indulging in pleasant memories can be highly beneficial as it promotes optimism and well being.
54. Go to a meet up
Find meet-ups that you would be interested in, in and around your area and visit. Being around like-minded people is the best way to re-energize.
55. Visit a butterfly park
If there is a butterfly park around, visit and spend time observing these beautiful, colorful, carefree creatures.
Have long deep conversations with your partner or an old friend over snacks, wine and light music.
57. Try cycling
Hire a bicycle and take it for a spin along a calm traffic-free road. Feel the cool air caressing your skin as you ride along scenic locations.
Stretching is a great way to release the tension in your body. Make it a point to stretch often.
59. Do some Shaking Qigong
Shaking Qigong involves shaking your body to release negative energy. All you need to do is stand in an at-ease position, keep your body lose and start to shake for around 5 to 10 minutes. You will be amazed at how much this simple technique relaxes you.
60. Listen to dolphins/whales singing
Listening to dolphins can be very relaxing. Check out ‘Reiki whale songs by Kamal‘ on Youtube or bandcamp. Or just search for ‘dolphin sounds’ to get a list of videos.
61. Take a sound bath
A sound bath involves listening to sounds generated by singing bowls, gongs, bells, didgeridoo and other instruments. The vibrations of these sounds is said to heal the body. Check out if there is a sound bath studio near your house and pay a visit.
62. Walk barefooted
Let the soles of your feet get directly in touch with mother earth by walking or standing barefoot. This practice known as ‘grounding’ is said to have various health benefits. Studies suggest that it helps reduce stress and inflammation, relaxes the muscles, reduces chronic pain and strengthens the immune system.
Consider walking barefoot on the beach or in a garden.
63. Take a nap in a hammock
Napping in a hammock can be an extremely relaxing experience. Studies have found that the slow rocking motion of a hammock calms down your mind by affecting your brain waves aiding deep, restful slumber.
64. Rent a comedy movie
Laughter is a great way to beat stress. Good comedy movies can lighten your mood and help take your mind off things.
65. Try stress balls
Stress balls are great to release tension. When you squeeze the ball, the muscles in your arm tighten and relax as you let go. These are perfect for times when you are stuck at work and have no other way to vent.
Also Read: 18 Unique Stress Relief Gift Ideas
66. Practice progressive muscle relaxation
Progressive muscle relaxation is an exercise that involves squeezing and releasing various muscle groups in your body. At the end of a fully body exercise, you will feel deeply relaxed.
Here’s a video with easy instructions to follow:
67. Stay in a tree house
Staying in a tree-house for a day or two can make for a beautiful experience. Find out if there are treehouse resorts nearby and plan a stay for a few days. Airbnb.com is a great place to locate such treehouses. There are also many yoga and meditation retreats that offer treehouse based accommodation.
68. Watch Bob Ross paint
Watching a master artist create art (be it drawing, painting, sculpting etc.) can be a highly meditative experience.
Thanks to the internet, you can watch many such artists as they create masterpieces.
One such artist is Bob Ross who had a highly popular show on PBS named the – ‘Joy of painting’ in the 1980’s. Each episode consisted of Bob painting a beautiful masterpiece while talking to the audience about the joy of painting in his signature smooth relaxing voice. You can check out the videos here.
There are thousands of similar videos online that feature art being made by some amazing artists which you can check out too.
69. Listen to live music
Listening to live music be it a local jazz/piano concert or your favorite musician/band performing, can be a highly intimate and refreshing experience. There is even research to prove that live music is relaxing. It is also a great way to support your favorite artist.
If concerts are not your thing, there are also restaurants that play live music which you can check out.
You can use a site like EventBrite to find live events happening in and around your neighborhood.
70. Watch live stand-up comedy
There is something magical about watching a comedian churn out live jokes and laughing together with others.
According to best selling author Brian Benson, ‘To laugh is to feel alive. To laugh with another is to be spiritually connected with them.’
There are many comedy clubs that organize live events on a daily basis. You can find them easily using a site like Eventbrite as mentioned earlier.
71. Watch some relaxing Ebru painting
If you liked watching Bob Ross paint, then you will love Ebru painting. Simply put, Ebru is the art of painting on water using dyes and vibrant colored pigments. It’s fun to watch the entire process and the final result is mesmerizing.
Here’s a video you can start with:
72. Connect with your body
Connecting with your body can be a deeply relaxing and liberating experience. On a default basis, we live in our minds (lost in thoughts) completely ignoring our bodies. Hence, when you come out of your mind and bring attention within your body, you can begin to consciously relax tense body parts.
Here are 5 simple practices that will help you reconnect with your body.
73. Use a scalp massager
Take a warm shower while using a massager to gently massage your scalp. In addition to the deep relaxation, this will also stimulate your scalp promoting hair health.
There are many scalp massagers available in the market that you can buy.
74. Do some bee breathing (humming)
Just one to two deep breaths can deeply relax your entire being. But you can take this to another level by doing some ‘bee breathing‘ or humming.
Here’s how: Take a deep breath and as you slowly exhale through your nose, make a mild humming sound like, ‘mmmmm’. As you hum this way, feel the vibration it generates in and around your head. You can also gently cover both your ears with your index finger as you hum. Covering your ears allows you to experience the vibrations with greater intensity. You can repeat as many times as you want.
75. Go for a labyrinth walk
Since ancient times, labyrinths have been used as tools for meditation and relaxation.
As opposed to a maze (that offers a lot of misdirections), a labyrinth has a single winding path that leads to the center. As you enter and walk a labyrinth by following the pattern, you automatically become more mindful and can even get into a relaxed meditative state. So if you have a labyrinth located anywhere close to you (you can find them in parks, playgrounds, churches etc.), be sure to give it a try.
76.Create a mini zen garden
Ranking patterns in sand using a raking tool (or your fingers) can be very relaxing and that’s what a mini Zen Garden allows you to do.
The sight, subtle sounds and feeling of sand can bring a deep sense of peace to your being. You can buy a mini Zen Garden tool from the internet or create your own. All you need is white sand (or salt), a small square (or circular) box and a mini-rake.
77. Draw a labyrinth on sand
This Mini Zen Garden Labyrinth Maze from ZenLife allows you to use a stylus or your finger to draw a labyrinth on sand. As you move the stylus through the sand, you will see the labyrinth pattern arising which can be really relaxing.
78. Watch some street art
Walk or drive around your city and view some street art. Some of this art can be really fascinating, uplifting and inspiring.
79. Do some hula hooping
Hula hooping (more specifically waist hooping) can be a little difficult to learn at first, but once you pick up the basic moves, it is guaranteed to turn into your go to exercise for stress relief.
80. Try cloud scrying
Lay down or sit on a warm grassy spot and watch the clouds go by. While you are at it, see if these clouds might carry a message for you.
81. Participate in a drum circle
A drum circle is where a bunch of people sit around and play drums. You can gather your like minded friends and make a your own drum circle or join a drum circle happening in and around your locality. The rhythmic vibrations created by these drums playing in unison can be very therapeutic.
82. Do some Static Stretching
Static stretching is where you stretch a muscle and hold the stretch for a few seconds before releasing. This is similar to the PMR technique discussed earlier. While you hold and release, consciously feel all the stress in your muscles melt away.
83. Play with Play-Doh or modeling clay
Play-Doh is not just for kids, adults can use it for relaxation too. Plus making stuff out of Play-doh will help you connect with your inner child. Another option is to use Terracotta Clay (which can be easily brought online).
84. Drink herbal tea
Make a relaxing tea using your favorite herbs and spices. Some ideas for ingredients you can use include cinnamon sticks, bay leaves, dried cumin, ginger (fresh or dried), dried lemon balm, dried camomile, dried rose petals and dried spearmint.
85. Visit A honey farm
Visit your local honey farm and learn about the fascinating world of bees. Listening to the buzzing sound of bees can be very relaxing. You can also stock up on fresh natural honey while you’re there.
86. Walk on dry leaves
Walk on dry leaves while being fully conscious of the crackling/rustling sounds. This can be a deeply relaxing activity during the fall season. You can also watch and listen to people walking on dry leaves on Youtube.
In addition to helping with stress relief, hula hooping on a regular basis also helps burn that stubborn belly fat, strengths your core and has a host of other benefits. In addition, since this exercise requires rhythm and concentration, it can help you take your mind off of things.
What is your favorite relaxing activity? Please feel free to leave a comment below and let us know.
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How to quickly relax | Massage and Cosmetology Center
In everyday bustle, it is so important to have a rest in time. After all, the modern rhythm of life does not leave time for rest at all. One of the most important human conditions is irritability, fatigue, tension, overwork, as well as back pain. Get rid of the problems associated with stress, you will be helped by professional masters, masseurs of the SPA-center "Orchid". A properly performed massage will strengthen muscles, improve blood circulation, relieve tension and simply allow you not to think about problems. Just an hour of heavenly pleasure and your body will thank you. nine0003
How to learn to relax
There are people who feel great during the working week and do not seem to get tired at all. But there is a category of people who need another weekend after the weekend. And it's not that the weekend was hard in the physical sense, but there is simply not enough rest in which you can lie down and do nothing. You need to "do something" to avoid stress or diseases associated with a violation of the psycho-emotional nature.
What keeps us from relaxing? nine0011
We are constantly under pressure from the environment, every day we have to solve many problems, as well as additional factors, such as noise, ecology. All this brings us to a state where the nervous system is working for wear and tear. There are physical or psychological blocks, clamps, as a result - you are no longer able to fully relax. When you live in a metropolis, then in itself being in it becomes stressful. It is very difficult for a modern person to deal with environmental influences. During a period of severe fatigue, you may notice that sleep becomes intermittent, restless, and it is more difficult to fall asleep. In order to learn how to relax properly, you need to understand what prevents us from relaxing. Many may think that this is a lack of time, but it is not. nine0003
The main enemies on the way to rest are:
- No mode . The habit of going to bed after midnight and working without respite. Sleeping where you have to, leaves its mark on the general condition of a person.
- Rest with alcohol . Alcohol has a brief effect on the nervous system, increases nervousness over time and does not allow you to fully relax.
- Uniformity . The lack of new experiences and their excess are closely related. Boredom arises where there is nothing that can captivate. nine0022
- Pursuit of new experiences . Variety and new sensations at a certain moment begin to bother, scatter attention, thereby leading a person into a state of chaos.
Rest is a pastime, the result of which is the achievement of a healthy state of the body. The purpose of rest is to compensate for what the body lacks.
Vacation happens only once, maximum twice a year, and we need to rest much more often. To do this, you need to find ways that will allow you to relax quickly and effectively. Let's highlight several relaxation techniques that will help answer the question: how to quickly relax? nine0003
Relax is a great way to calm down. Methods and techniques that have been working effectively for many years are able to relax not only the body, but also the soul.
Let's highlight the main working methods:
Sport. This is a very dynamic technique, it works with the right physical activity. For this technique, dynamic sports such as running, basketball, volleyball, football, and in the winter season, skiing are ideal. The right choice of sport and the number of loads will lead you to harmony with yourself and your body. nine0003
Yoga. Yoga is a wonderful activity that can relax your body. In the language of yoga, there is such a thing as "asana" - a pose in which the body is in a state of harmony. It is recommended to start mastering this practice with a yoga complex designed to relax the muscles and vertebrae of the back. Our spine is directly connected to the brain, and all nerve fibers are intertwined in this space. In yoga, the “shavasana” technique is often used for relaxation, which means “corpse pose” in translation. nine0015 Its main advantage is convenience, immobility and relaxation. The energies in the body are balanced, the soul is resting. Your body performs the exercises, and the result is reflected in the soul. You stop worrying, your peace of mind is restored. Result: a balance between the physical and emotional state is achieved.
Meditation. This safe method is suitable without restrictions for all age groups. The reception of such psychological training as meditation occurs due to reflection, immersion in the idea, which is achieved by focusing on one object. Visual meditation can be done on your own. As a relaxation technique, visualization involves imagining a scene in which you feel free from tension and anxiety. nine0003
For meditation to have a good result , you need to adhere to the main points, such as:
- Place of meditation. It should be quiet and secluded so that nothing distracts you.
- Focus point . It can be external (focus on one object with your eyes open) and internal (imagining an object with your eyes closed). It is important that the focal point is something that calms you down. For example, it can be a house in the village, the sea, a forest glade, etc. nine0022
- Fantasy . Try to hurt all your feelings as much as possible. The picture you present should be as lively as possible;
Meditation should be 20 - 25 minutes per day.
Hiking outdoors. There is nothing more important for the human body than the saturation of his lungs with a sufficient amount of oxygen. The value of fresh air is much higher than it might seem at first glance. Walking in the fresh air improves mood, relieves stress, fills you with energy, improves sleep, and improves brain function. Especially effective are walks in the winter season. After all, fresh frosty air contains an increased amount of oxygen. Cold helps fight headaches and strengthens the heart, low air temperature keeps the nervous system in good shape, which, in turn, increases resistance to stress. nine0003
Muscle relaxation. Muscle relaxation is a technique that was developed by the American physician E. Jacobson, it is based on a physiological fact: after the tension of any muscle in the human body, it automatically relaxes. According to this technique, you first need to strongly tighten your muscles for 15 - 20 seconds , and then concentrate on relaxation for the same period of time. You can work on muscle groups of the arms, legs, back, abdomen, neck, chest, face. You need to do 3 reps and during the relaxation period, pay attention to how pleasant it is to relax and feel good.
Breathing exercises. Breathe in any extraordinary and stressful situation. In stressful situations, breathing quickens and the body lacks oxygen. Deep breathing can make up for the lack of this vital gas, thereby bringing the body to a state of peace and tranquility. You need to inhale slowly and always through the nose, exhale also slowly, but through the mouth. The duration of gymnastics is from 30 minutes up to an hour. It is especially good if you go to bed after this technique.
Practicing at least one of the above relaxation techniques will help you not only relax, but also replenish your body with the “right” energy. You should also remember that relaxation will not get rid of problems, but it will help to distract from minor details in order to approach the solution of existing situations with renewed vigor in the future.
Simple whole body relaxation exercises
You can always start relaxation with the above techniques, which will allow you to relax and bring the body into tone and vigor. But at the same time, if there is no proper rest for the whole organism, then all this will not last long and the problem will remain open. How to quickly relax will tell us conscious relaxation.
Conscious relaxation helps the body quickly relax by calming the sympathetic part of the nervous system. This method of calming is able to influence instinctive reactions. Therefore, the faster we teach the body to quickly relax, the easier we will be given tense situations. nine0003
A number of simple exercises have been developed for the mindful relaxation method. These exercises are so simple and elementary that the main thing is to learn how to use them at the first sign of stress in order to take care of yourself and your body.
Conscious relaxation action algorithm:
- Awareness. A clear awareness in the brain that it is time for the body to relax is one of the most important steps that we miss.
- Relaxation . Try to relax the muscles of the eyes and jaws: close your eyes, rub your forehead, cheeks, move your chin and face muscles;
- Feeling . Feel the weight of your body and its contact with the floor, the ground, the grass, the pillow. Let the muscles of the body come down and relax;
- Heat . We increase the temperature of the hands, soles of the feet. The simplest thing is to rub your hands, feet or hold them under a stream of warm water;
- Listen to your body . Listen to yourself, relax tense parts of the body, stretch up, and if possible, move a little; nine0022
- Stay 2-3 minutes at rest throughout 4-5 times a day . To do this, you can use an alarm clock that will help you remember that it's time for your body to rest.
The habit of consciously relaxing comes quickly enough, you won't even notice how you will follow all the recommendations automatically.
The development of flexibility in the body also refers to simple and quick ways of relaxation, although developing flexibility in oneself is a rather long and painstaking task. Muscle stretching has 2 effects :
- The process of developing flexibility in itself is an excellent method of relaxation.
- The more flexible the body, the less constriction it accumulates and the better its ability to cope with tension.
Another important point in self-knowledge is the ability to breathe easily and freely, without causing discomfort to the body, thereby avoiding stressful situations. To do this, you need to regularly perform exercises from the practice of figurative breathing. nine0003
This practice has the effect of meditation aimed at working the whole body. First, close your eyes and listen to your breathing. You will be able to feel coolness as you inhale and warmth as you exhale. Imagine that there is nothing in the world but inhalations and exhalations. Then you can focus on the breath in the middle of the chest, continuing to feel the same coolness of inhalation and slight warmth of exhalation. Then we try to breathe through the solar plexus, then the lower abdomen, palms, feet. And only after that we breathe through the surface of the whole body. For each part of the body we do 15-20 breaths .
Breathing is a simple way to relax the whole body, suitable for people of all ages and professions. Total 20 minutes per day and you are guaranteed a feeling of lightness and fullness.
Proper music will help to cope with problems of a psycho-emotional nature. This method may appeal to avid music lovers.
Relaxation can be called the state of immersion in weightlessness. Immerse yourself in a state of trance, a pleasant melody helps, which can relax the body, free it from heavy thoughts. nine0003
nine0002 In this way, you listen to your favorite music and help the body to renew itself and come to a state of peace. Recently, the recommendations of psychologists have focused on the sounds of wildlife: the sound of the wind, the singing of birds, the murmur of water.
The best position for total relaxation is lying on your back with your arms outstretched. The essence of this relaxation is to stop thinking and feeling your body, but just give it a rest. To do this, you need to free your head from any thoughts and try to think about the sounds of the melody. The less a person thinks, the more relaxation his body receives. As for music, it should be calm melodies and easy to perceive.
Despite the variety of simple relaxation methods, they all share a few basic points:
- direct attention to the process of relaxation itself, not be distracted by other life moments;
- collect thoughts together, they should not wander around the head in a scattered order; nine0022
- The best method for relaxation is with eyes closed or half closed;
- if you can’t relax the first time, then you shouldn’t worry: you can try to repeat it at another moment;
- conscious control: be sure to feel what you are doing, without harm to your own health;
- try to abstract and not react to extraneous noises and sounds.
We have described several quick and easy ways to relax the body. Choose the most suitable one for yourself, which will not only help you cope with the clamps, but also bring great pleasure. We have one life and we need to do not only what we are obliged to do, but also what gives immense satisfaction. nine0003
It's no secret that sleep is a natural physiological state of a person, in which the reaction to the outside world is reduced. Sleep is the most important process that determines the functioning of the brain. It helps to restore the immune, psycho-emotional system of a person. During a night's rest, the brain ceases to act on external stimuli, performing the main task at that moment: sorting and processing information received during the day. nine0003
This process can be called "spring cleaning" as it helps us to get up in the morning with clear views on problems that yesterday seemed unsolvable.
Lack of sleep leads to the fact that the brain does not have enough time to structure information, and this can contribute to memory impairment and mental disorders. If you hear the question: how to quickly relax? You can say with confidence: you need to sleep.
Today, sleep disturbance becomes the main problem in achieving a state of rest and relaxation. The simplest thing is to take a sedative pill and fall asleep without thinking about the consequences. nine0003
But any expert in the field of medicine will confirm that the use of drugs is the last resort, despite the fact that sedatives can help improve the quality of sleep, the body gradually gets used to them, as a result of which their effectiveness decreases and the likelihood of dependence appears.
Let's look into the causes of poor sleep.
5 reasons why it is sometimes so hard to fall asleep
- Smartphone. nine0016 Any phone stops the production of melatonin, a hormone involved in the regulation of circadian rhythms. Without melatonin, you won't be able to sleep, so it's best to avoid any bright light sources. Even reading on the phone activates thought processes, the brain switches to a state of wakefulness.
- Late dinner . Food mainly determines the work of our biological clock. If food enters the body, then the brain thinks that it is awake. That is why the body can accept night visits to the kitchen, for example, as breakfast. It is better to avoid nighttime meals so that the body does not overwork, but give it the opportunity to rest. nine0022
- Air temperature . Air temperature and room humidity play an important role in falling asleep, and it is especially difficult to fall asleep when the temperature is above normal. A humidifier will help to cope with this problem (humidity in the room should not be lower than 50% ), airing the room before going to bed, and in summer - air conditioning, with a set temperature of 18 - 20 degrees.
- Shower . Many people might think that taking a relaxing bath or a warm shower before bed will help the body relax and fall asleep faster. Unfortunately, this is not the case. If you need to take a shower for hygienic purposes, then this is one thing, but just soaking in pleasant water can lead to a sleepless night. When a person stands under hot water, his heart rate accelerates, and in order to slow it down, it takes time (depending on the temperature of the water, it takes 30 to 90 minutes to establish a normal heart rate).
- Important issues. Every time you remember unresolved problems, think about plans for tomorrow, you involuntarily excite the autonomic nervous system, which means that you do not fall asleep, but continue to be awake. If you can’t stop thinking about problems, then try to do the first exercises on the way to meditation (clear the brain of any thoughts at all).
Problems with sleep disturbance sorted out. And what are the solutions and how to relax quickly?
Here are some tips from the head of the insomnia group program, Dr. Derek Loewy of the Stanford Sleep Disorders Clinic:
- Constantly try to go to bed and wake up at the same time, this will help the body to establish a regular daily rhythm of sleep and wakefulness.
- Avoid caffeinated drinks such as tea and coffee, especially in the evening and afternoon. nine0022
- Do not drink alcohol in the evening. It suppresses the ability for deep sleep and dreaming. Alcohol can make it easier to fall asleep, but after a few hours, you will most likely have to suffer from insomnia. Alcohol also has many harmful side effects.
Talking about sleep as a way to relieve stress is a lot of senseless. Each person is aware of the importance and correctness of this reset for our nervous system. It is the main point in the process of relaxation. nine0003
Specialists in the field of relaxation identify several more common and effective methods of relaxation. Let's consider them below.
Effective relaxation techniques from leading psychologists
Water treatments . They have a very good effect on the nervous system and relieve tension in the shortest possible time. The pool is the perfect end to a day's work. Swimming calms the nervous system and increases the physical endurance of the body. nine0003
Aromatherapy. Soothing oils include: lavender oil, clary sage essential oil, bergamot, rose, jasmine and basil oils. The perfect combination of aromatherapy and massage.
Drawing therapy. Currently, special schools and classes have been created that invite adults to drawing lessons. But for this method, it is not necessary to visit schools; you can use the drawing technique at home. All that is required for this is to purchase brushes, paints, paper and show a little imagination. nine0003
Medical treatment. In case the brain cannot cope with stress or depression, specialists may prescribe medications. You can’t pick them up on your own, because instead of being useful, they can harm the body.
Massage. Relaxing massage can be performed by anyone with a basic set of massage techniques. Massage should be performed with light circular and rubbing movements.
Of course, even an incorrectly performed massage will not harm the body, but you will receive benefits in a minimal amount. nine0003
Therefore, entrust yourself and your body to professional massage therapists of the Orchid SPA salon.
A wide range of massage services will not leave anyone indifferent, and the bright names of body care programs such as "Sweet Cherry", "Hazelnut", "Apricot Shake" and "Moroccan Tale" will help you get a heavenly pleasure, after which you will feel alive and inspired.
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How to relax and start living today
December 9, 2016 A life
In order not to regret the wasted life years later, do not let the present slip away from you, do not worry about the future and do not remember the past.
When we act aimlessly and only react to what happens every day, we put ourselves in a box. Our character softens, we gradually lose the ability to set tasks for ourselves in accordance with our plans, there are only forces left to respond. nine0003
We move with the flow, we are influenced by the desires and goals of other people. Only years later, understanding comes to us - we finally wake up and realize that we have wasted time senselessly. There are deep feelings, suffering, but it may be too late to change something. All this can be avoided if you stop living under pressure and take control of your life in your own hands.
Control your thoughts
Life unfolds here and now. But often we let the present slip away from us, and waste precious minutes worrying about the future and remembering the past. At work, we dream about a vacation, and on vacation we worry about the number of papers waiting for us at work. To live the life you want, you need to learn how to live every moment. nine0003
Be attentive to the present and to your thoughts. Try to observe them, but do not succumb to their flow. Control your thoughts. You will notice how you become more conscious use of time, stop procrastinating. You will have more time and energy for important things.
Learn to enjoy the view instead of thinking about how long it will take you to get home, eat cookies without thinking that they will add extra pounds to you. Allow yourself to just enjoy the moment and do not feel unjustified fear. nine0003
To do something well, stop thinking about itGiphy.com
We often feel that others are judging us every minute. For example, in a dance class, you can't relax because you know you can't dance and look ridiculous in front of others. Fear of judgment keeps people from trying new things. But each person is too busy with himself to constantly celebrate your failures.
If something scares you a lot—speaking in public, having to talk to a stranger on the phone, or going to the gym for the first time—don't focus on it. This will only increase your fear. nine0003
Try to focus less on yourself. Pay more attention to what is happening around you. Be aware of yourself as part of what is happening, and not the only actor. This will help to cope with emotions and correctly respond to the environment. This way you can work on your weaknesses.
To get the most out of time, lose track of it.
When you are absorbed in something interesting, you stop keeping track of time. This happens when we enjoy what we do. And we don't count the time when we sleep. But you can’t just plunge into activities with your head without wanting to, so it’s important to create optimal conditions for such activities. nine0003
Choose an interesting goal that will teach you something new. It shouldn't be so heavy that you feel stressed moving towards it, and too light so you don't get bored in the process.
One of the problems that prevent us from achieving our goals is the difficulties we think about. We often think that we should do something when we don't. Think about whether you are doing something without desire, without seeing the point in it, just out of habit.
Is it really necessary or helpful? To find out what is important in your life, use the Pareto law - 20% of your actions bring 80% of the result. Find out what exactly these 20% include and pay more attention to them, and look at the remaining 80% in a new way. Try to invest less time and effort in them, making room for something useful.
Make a plan so that nothing distracts you. Write down all your activities in detail. So you no longer have to be distracted in the process of work and remember what else needs to be done. You can use the simplest planning. The main thing is that it should be detailed enough. nine0003
If something is bothering you, don't run away from it.
We all experience negative emotions—the pain of separation, the frustration of a failed school project, the fear of public speaking.