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Relaxation Techniques
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• Use stretching, yoga, and massage to calm your body and mind
The key to this mental exercise is to redirect your • Seek inspiration: If a calming picture doesn’t
Meditation attention to your chosen focus and keep seeking calm. immediately spring to mind, look for ideas in travel
Meditation encompasses a broad array of practices that are Start by meditating for just a few minutes a day, then magazines, art publications, catalogs, spa and resort
designed to empty and quiet the mind. When you meditate, work your way up to 15 minutes a day. brochures, and photo albums—all are great departure
you rid your mind of all of the distracting thoughts and points for visualization exercises.
competing stimuli that typically capture your attention. The For more detailed descriptions of meditation techniques,
anxiety you experience when listening to friends complain, see the Quamut guide to Meditation.
watching the tragedy of the day on the news, or dealing with Prayer
a heavy workload fades away. You become less moved by Millions of people spend time in prayer each day expressing
outside pressures and for the moment, at least, are able to Visualization gratitude, recounting their days, and making entreaties to
focus your mind. Visualization is a powerful technique that replaces the a higher power. Some devote each prayer to one specific
mundane scenery of daily life with a vivid image of your purpose, perhaps asking for forgiveness for an unkind act
Why Meditation Works personal paradise. In the blink of an eye, you can transport or word. Others combine several themes by giving thanks
Benefits of meditation include improved immune sys- yourself to a private Caribbean island, a lush English garden, for the good things in their lives, asking for assistance in
tem function, reduced anxiety, lower blood pressure, and or a yacht—you just need to choose a relaxing image, paint coping with challenges, and seeking mercy all in one prayer.
greater attentiveness. Studies have shown that people a detailed mental picture of it, and hang on to it with great Whatever form your prayer takes, it has the potential to help
who meditate can control their brain activity to become concentration. Using your imagination, you’ll be able to you relax by sharing your burden with a higher power.
more focused and composed. Beyond that, scientists even “see” yourself anywhere.
have evidence suggesting that meditation, when practiced Why Prayer Works
over time, can change the brain’s circuitry and function. A Why Visualization Works Confidence is a key component of prayer, as prayer will calm
professor at the University of Wisconsin examined the brain The human mind is so powerful that simply imagining or you only if you believe that your prayer is being heard. That’s
scans of long-term Buddhist meditation practitioners and reflecting on a serene setting can yield positive results, why religious leaders often charge their congregations to
found that their brains showed increased activity in the left including healing illnesses. In fact, many doctors promote pray faithfully, expectantly, and with conviction.
prefrontal cortex, the site of positive emotions. visualization in conjunction with traditional medicine. It has
been used to treat tension headaches, insomnia, and more. How to Pray
Types of Meditation Prayer can be as simple as speaking or thinking. Imagine
Meditation techniques take many forms, but most of them How to Use Guided Imagery yourself in a dialogue with a higher power. As you articulate
fall into one of two general categories: concentrative medi- In guided imagery, an audio recording or a live instruc- your message aloud or in your head, imagine the object of
tation and mindfulness meditation. tor prompts your imagination to conjure specific, calming your words silently nodding in acknowledgement. You don’t
mental pictures. You could even record yourself reading have to worry about impressing with your words—just utter
• Concentrative meditation: An act of stilling or from a guided-imagery script and play the recording to get what comes to mind. It is your spirit of reflection and desire
emptying the mind by directing attention to a single the process going. You can find guided-imagery scripts to commune with a higher being that gives prayer power.
object, such as your breathing, a mental picture, or by searching online for “guided imagery script.” A typical You don’t need to visit a house of worship to pray, either—
a mantra (a word, a sound, or a syllable to repeat). guided-imagery recording might go something like this: just be sure to choose a private, tranquil spot where you can
Try this type of meditation by simply sitting still and feel free to pray either silently or aloud if you wish.
breathing slowly, deeply, and reflectively. With practice, You are sitting on a warm, sandy beach with miles and miles
your breathing and your mind will move beyond the of clear, calm, blue water in front of you. Very clear. Very calm. Traditional Prayers
realm of random thought to become calm and tranquil. Very blue. Smell the crisp scent of ocean air and feel it pricking Specific, traditional prayers of one’s faith can have an
• Mindfulness meditation: Also called insight your nostrils as you inhale. Smell the air and feel the contrast immediate calming effect, whether you’re actively religious
meditation, an “objectless” form of meditation in which of the cool breeze and the warm sun washing over you . . . or not. However, you can pray just as effectively in your own
the practitioner tries to raise awareness of passing words, either completely free-form or using a framework
thoughts, emotions, and sensory perceptions without To get the most out of guided imagery, find a quiet, com- such as ACTS— an acronym for “adoration, confession,
directing them. While in this state, you observe sights, fortable space in your home where you are not likely to be thanksgiving, and supplication.” This method gives structure
sounds, smells, emotions, and thoughts without disturbed. Play the tape and be receptive to each of its sug- to prayers while leaving you the flexibility to tailor the con-
reacting to or judging them. Your concentration is gestions of an image, a sound, a smell, or a texture. tent in your own way.
focused on the present, with complete objectivity.
Tips for Practicing Visualization Act Purpose
How to Practice Mantra Meditation • Close your eyes: It’s easier to imagine yourself in a Adoration To honor a higher power
• Have a seat: Find a comfortable area in a secluded calm, relaxing situation if you shut out the activity and
spot in your home. Sit quietly and with good posture on visual clutter of your surroundings. Confession To ask forgiveness for unkind acts
a chair, cushion, blanket, or whatever works best. • Immerse yourself in the picture: Make sure that you Thanksgiving To show appreciation for your life
• Choose your focus: Close or lower your eyes and, if are fully participating in the scene. In other words, you
Supplication To ask for help with your needs and
you prefer, decide on a mantra to repeat. The Sanskrit don’t want to see it from a bird’s-eye view or watch
those of others
word om is a common mantra popular across the yourself as if you were a character in a movie.
globe. Some believe it is the primal sound from which • Use all your senses: Imagining not only the sights but
the universe originates; others imbue om with their also the sounds, smells, and textures of the scene can Journaling
own meaning, such as love, peace, light, or joy. enhance your experience. When visualizing yourself on Writing is another powerful relaxation tool. Many people
• Refocus continually: The greatest challenge for a hammock tied to two palm trees, imagine the sun’s use journals to record—and transform—their thoughts and
beginners is learning to refocus after being distracted. warmth on your skin, the light pressure of the woven feelings. The practice is a creative outlet, but it also helps
Other people, distant noises, and your internal ropes under your body, the scent of sea, and the sound reconcile emotional conflicts, boost self-esteem and reduce
monologue are all potential threats to your meditation. of a breeze rustling through the trees. anxiety. Here are some common types of journals:
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Photo Credits: Page 1: Maria Teijeiro/Getty Images; Page 3: Vincent & Jennifer is not intended to replace medical advice offered by physicians or healthcare providers. Should you have
Keane/Lucence Photographic (photos 1-3). any healthcare-related questions, please call or see your physician or other qualified healthcare provider Writer: Maya Payne Smart
promptly. Always consult with your physician or other qualified healthcare provider before embarking on a
new treatment, diet, or fitness program. The publishers will not be liable for any direct, indirect, consequen-
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www.quamut.com Relaxation Techniques
• Diary: Keeping a simple daily record of personal Why Stretching and Flexibility Work
experiences and observations can help you synthesize When you’re stressed, your muscles often tense up, leaving Progressive Muscle Relaxation
the day’s occurrences and move on from them. It also you feeling tight and uncomfortable. Stretching undoes this Progressive muscle relaxation is a stress-reduction tech-
provides a book of days to flip through later to recall damage, relaxing your muscles and promoting well-being. nique in which you systematically tense and relax different
what you were feeling in the past and how you coped. Stretching as a part of yoga, tai chi, and other forms of muscle groups throughout your body. The process helps
• Gratitude journal: The concept of the gratitude moving meditation has mental benefits as well because the you consciously observe the physical sensations that char-
journal, made famous by Sarah Ban Breathnach’s physical activity is tied to disciplined thoughts, bringing the acterize each state.
book Simple Abundance, requires you to write down body and mind into balance. In a typical progressive muscle-relaxation exercise, you
every day five things for which you’re thankful. It’s would tense your toes for 5 seconds, then relax them for
the consistency of the practice more so than the Popular Stretching Methods 30 seconds; tense your calf muscles for 5 seconds, then
specific content that lends it power. After weeks of There are indicating that yoga was first practiced in 2000 relax them for 30 seconds; tense your thigh muscles for 5
concentrating on all that you have—health, family, BCE in India, but yoga’s benefits are now well known and seconds, then relax them for 30 seconds; and so on until
friends—your perspective is altered, and peace and experienced across the globe. The term derives from the you’ve moved through all the muscle groups from head to
perspective mute the stresses of daily life. Sanskrit for “to join or bring together” and refers to unifying toe, one at a time.
• Worry journal: Negative thoughts and words inhibit mental, physical, and spiritual energies. Practically speak-
relaxation. Some people find it helpful to keep a journal ing, yoga is a system of postures, or asanas, that help you Why Progressive Muscle Relaxation Works
of their negative thoughts and worries, thus removing to control your body and mind through focused breathing The conscious alternation of muscle tension and muscle
them from their minds and placing them on paper. and contemplative stretching. For more on yoga and step- relaxation helps you distinguish between the two states
by-step instructions for the most common yoga postures, and thereby bring about muscle relaxation during tense
Why Journaling Works see the Quamut guide to Yoga. situations of all kinds. That physical relaxation in turn helps
Research suggests that journal writing, particularly emo- Tai chi is another ancient form of meditative exercise. The you create mental calm.
tional expression, helps people integrate and make sense of Chinese martial art, which was formalized in the 17th century,
events while reducing the negative emotions associated with brings tranquility through slow, graceful movements called How to Relax Your Muscle Groups
them. Expressive writing allows people to confront unpleas- forms. There are more than 100 forms within the discipline, but You can practice progressive muscle relaxation in a variety
ant situations and topics without the fear and anxiety associ- you can receive great benefits from practicing a much smaller of ways, but here’s an easy sequence that can help you
ated with airing the concern in a more public forum. sample. For more on tai chi and step-by-step instructions for get started. Tense and release the following parts of your
tai chi forms, see the Quamut guide to Tai Chi. body in turn:
• Drink decaffeinated tea or warm milk 15 minutes before Essential Oil Safety • Pay attention to the colors you use to adorn your
you plan to go to sleep. The potency of essential oils makes them attractive but space. Each carries its own energy and represents
• Don’t exercise within a few hours of bedtime. potentially dangerous, so take care to use, mix, and store an element: fire (red); earth (brown, orange, yellow);
• Lie on your back and imagine different muscle groups your oils properly. metal (white, silver, gold); water (black, blue); and
sinking into your mattress one at a time, beginning with wood (green).
your feet, moving up to your calves, thighs, and so on. • Never apply undiluted essential oils directly to your • Make cleanliness a priority.
• Clear your mind for sleep by jotting down worries or skin. They are potent and could burn your skin. • Crack the windows occasionally to encourage air to
things that you’re grateful for that day. • Wear gloves when handling essential oils, and take flow through your home.
care to keep them out of your eyes, ears, nose, and • Keep your home in working order by checking
How to Create a Relaxing Bedroom mouth. They can be toxic or even fatal if ingested. For appliances, drains, pipes, foundations, roofs, and
You’ll sleep much better if your bedroom is a sanctuary and the same reasons, always store essential oils out of ventilation systems regularly.
not a dumping ground for dirty clothes or an entertainment children’s reach.
center buzzing with television, video games, and other • If you’re blending essential oils yourself, work in a well- For more detailed information about feng shui, as well as
distractions. Ideally, make your bedroom a place for sleep ventilated area and don’t overexpose yourself to the room-by-room advice on implementing feng shui in your
only. Sometimes space constraints make it necessary for scents, which could result in dizziness or headaches. home or office, see the Quamut guide to Feng Shui.
your bedroom to do double duty as a sleeping space and a • If you’re ill or taking medication, check with your doctor
home office or exercise room. If this is the case, use room before using essential oils. Some essential oils can
dividers, screens, curtains, and other decorative accents interact adversely with medications. Self-Massage
to separate the functions and conceal office and exercise Massage is a great way to lift your spirits and restore physi-
equipment when it’s time to lie down. Essential Oil Recipes cal comfort, and you don’t even have to spend thousands of
Employ soothing colors to make your bedroom a meta- Here are a few popular essential oil blends used for combat- dollars at a spa to feel good. Your own two hands are all you
phor of the inner tranquility you’re looking for. And don’t ing anxiety: need to begin relieving headaches, muscle pain, insomnia,
overlook texture, which is another important aspect of tension, and stress.
creating a calm sleeping space. Your bed linens should be • Blend 1: Three drops sandalwood; two drops bergamot
soft and smooth to the touch, and take care to select a • Blend 2: Three drops lavender; two drops clary sage Why Self-Massage Works
comfortable, supportive mattress. • Blend 3: One drop rose; one drop lavender; two drops Studies have shown that rubbing the soft tissues of the body
mandarin; one drop vetiver offers a wide array of health benefits, from relaxing muscles
to improving circulation to easing digestion. Massage can
Aromatherapy Any of these essential oil recipes can be tweaked to make directly relieve the physical symptoms of stress and improve
Aromatherapy is the use of essential oils, extracts or bath oil, bath salts, massage oils, and more. For more on your emotional state as well.
essences from flowers, herbs, and trees to promote health, aromatherapy, essential oils, and blends, see the Quamut
vitality, and rejuvenation. Many people attest to the therapeu- guide to Aromatherapy. How to Massage Your Hands
tic effects of the essential oils of a wide variety of plants. In contemporary society, people are carrying more and
more stress in their hands because of computer and PDA
Why Aromatherapy Works Feng Shui use and other repeated actions that cause cumulative ten-
There is a direct link between the brain and the olfactory Feng shui (pronounced fung shway) is an ancient Chinese sion in the hands and fingers. Relax your hands with the
nerve, which regulates the sense of smell, so breathing in practice that aims to promote harmonious, tranquil living following steps:
the fragrance of certain essential oils can have an immedi- by directing energy flow within a space such as a home
ate calming effect. The oils prompt the brain to secrete or an office. The term means “wind water” and represents 1. Use one hand to stroke the back of the other hand
neurotransmitters, such as serotonin, that can give you a balance. firmly, pushing toward the wrist and back again gently.
lift or calm you down. One of the central concepts of feng shui is chi, which 2. Squeeze the whole hand between the palm and fingers
adherents believe is the invisible, vital energy of the universe of the other hand.
Common Essential Oils that flows through all living things. Feng shui practitioners 3. Squeeze each finger and massage each joint with the
believe that this energy can have positive or negative effects circular motion of your thumb.
Oil Description/Properties for health and vitality, depending upon the way it moves 4. Grasp each finger at the end near your wrist and pull it
Bergamot The bergamot tree bears fruit that through your home. gently to stretch it, sliding your grip up the finger and
resembles a cross between oranges The goal of feng shui is to promote a gentle, harmonious off the tip.
and lemons. Its golden oil has a spicy flow of energy, which means avoiding cluttered paths, sharp 5. Use your thumb to massage between the tendons on
citrus scent that’s stimulating and or angled objects and other disturbances to the equilibrium the back of the hand.
uplifting. of your home or office. 6. Upturn your hand, supporting the back with your
fingers, and make firm, circular strokes all over the
Cedarwood Cedarwood’s dry aroma is often
Why Feng Shui Works palm and around the wrist.
described as soothing and harmonizing.
Whether or not you personally believe in the concept of chi, 7. Rest a hand in your lap and push with the heel of
Jasmine This woody shrub has a sweet- feng shui offers objectively helpful guidelines for designing the other hand, stroking the palm of your hand back
smelling, heady, exotic, floral scent. living and work spaces that encourage calm and relaxation. and forth.
Lavender The aromatic shrub has mauve, blue, It promotes clean, bright, well-kept, and vivacious spaces 8. Repeat for the other hand.
or pale purple flowers. It’s clean aroma and discourages untidy, dark, and confining ones.
is believed to alleviate tension. How to Massage Your Neck and Shoulders
How to Incorporate Feng Shui Design 1. Use one hand to massage the opposite shoulder,
Neroli Bittersweet but relaxing, this flowery
Principles into Your Home molding the hand to the contours of the neck
scent is associated with serenity.
In feng shui, good design in one room may not be good and shoulder.
Roman This small European perennial plant design in another—each space’s purpose means that a dif- 2. Firmly drag the hand downward from the base of the
chamomile has a sweet, calming scent. ferent energy is required to support it. Still, some general skull, down the neck, and over the shoulder.
Rosemary The oil of this herb with pointed principles related to lighting, warmth, cleanliness, and order 3. Move your fingers in circular motions down both sides
narrow leaves stimulates the mind apply throughout the home. of your spine and around the base of your skull.
and enhances concentration. 4. Knead each shoulder, squeezing and releasing.
• Natural sunlight is preferable to artificial light, and
Sandalwood The earthy oil distilled from the roots
rooms with windows on two sides are ideal. Full- For more on massage techniques and supplies, see the
and heartwood of this flowering plant
spectrum light bulbs (sometimes called white light Quamut guide to Massage.
is known to reduce emotional tension.
bulbs) produce the most flattering artificial light.
Vetiver Native to tropical Asia, the thick fragrant • Fire, whether through a fireplace, candles, or a gas
roots of this grass have earned it the stove, attracts energy to your home.
title “the oil of tranquility.” • Eliminate clutter to allow chi to flow unobstructed
Ylang-ylang This large tropical tree of the custard through your home.
apple family is found in Southeast Asia
and has a delicate, soothing scent.