It is a stressful time in the world right now, and a lot of us might be feeling unsettled. As such it’s more important than ever that we find relaxation techniques that work for us. Our Llandudno-based Occupational Therapist Charlotte has very kindly put together these tips that might help you to unwind when you’re feeling stressed.
To make it even easier to follow this mindfulness exercise you can listen to it in full below.
Time to relax
Find somewhere comfortable to sit, away from noise and distractions. Sit back against the chair with your feet on the floor and arms resting on your lap. Let the chair support you and take your weight. Let all your muscles relax. Close your eyes. This is your time to relax and unwind. You don’t need to be anywhere but here, in this moment. This is your time to relax and unwind.
Take a couple of deep breaths in through your nose and out through your mouth. Start to imagine all your stress flowing out with each breath. Breathe in calm and breath out stress. This is your time to relax and unwind. You do not need to worry about anything right now. All your tasks are on pause as you focus on yourself in this moment. You do not need to be anywhere but here, in this moment. You deserve this moment of calm, this time to relax and unwind.
Now let your breath settle back into its normal rhythm and bring your attention to the top on your head. Notice how your face feels. Your eye lids softly closed. Your cheeks and mouth relaxed. Your muscles are warm and heavy and relaxed. Notice the sensation of relaxation as it glides down your face towards your neck and shoulders.
Notice how your shoulders are feeling. Let the relaxation flow down your neck and into your shoulders as they become heavy and relaxed. Let any tension dissolve with each breath. Breath in calm and breath out stress. This is your time to relax and unwind.
Allow the relaxing sensations to flow down through your arms, through your hands and out through your fingertips. Let your arms hang heavy and relaxed. Notice any discomfort and let it dissolve with each breath out. Your arms are heavy and relaxed. This is your time to unwind.
As you continue to relax, allow your body to sink deeper into the chair. You are safe and supported. Enjoy this moment of calm as the sensation of relaxation flows down your spine and into your hips. Notice how you back feels. Let any tension and discomfort dissolve with each breath as you continue to breath in calm and breath out stress.
Let your legs sink into the chair. They are heavy and warm, totally relaxed. Notice how your thighs feel against the chair. Notice your calves and feet. Allow your legs to feel heavy and let the relaxing sensation flow deep into your muscles down through your legs, your ankles, your feet and out through your toes. Let any tension dissolve with each breath. Breath in calm and breath out stress. This is your time to relax and unwind.
Take a few moments to enjoy this relaxation. This is your time to relax and unwind. If you notice any remaining tension, focus on that area and allow your breath to carry it away. You do not need to be anywhere else, just here, right now, enjoying this moment for yourself.
Once you’re ready to carry on with your day, start to become aware of the noises around you, Wiggle your fingers and toes. Slowly open your eyes. When you are ready, stand slowly from the chair, and remember you can return to this relaxation exercise at any point.