How to Relax the Entire Body
Living in today's fast paced world, it's no wonder so many people are so highly stressed on a daily basis. It is important to take time out each day to relax and take in something you enjoy, or just have some quiet time to yourself to de-stress and take a moment away from the hectic world. It is key to relax your entire body during this time period so you can experience some truly stress-free time for yourself.
Instructions
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1
Choose a spot to relax. You need to find a place where you can have some time to yourself, where you won't be bothered and where you will be comfortable. Some people choose to do relaxation in bed, while others are more comfortable on the floor. The room you choose should be free of electronic devices (or if there are some in the room, they should be turned off), and free of other people.
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2
Lay down on your back. Make sure your head and neck are supported, and your lower back is supported as well. You can support your head and neck by putting a pillow or rolled towel underneath your head, and you can support the lower back by putting a pillow under the thighs or ankles. You may also want to bend your knees and put your feet flat on the floor to flatten out the lower back and be more comfortable.
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3
Close your eyes and concentrate on your breathing. Breathe in through your nose and out through your mouth. Make sure the breaths are filling your diaphragm and you are not just breathing from the chest. To do this, place a hand on your stomach. Your stomach should rise and fall as your breathe in and out, in addition to the chest. Make sure you are taking full, deep breaths and releasing all the air before taking the next breath.
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4
Tense your muscles as tightly as you can, then release them. You want to start with your toes and feet, tighten the muscles as much as you can, hold it for about 10 seconds and then slowly release the tension. Continue doing this with each group of muscles all the way up your body and ending with the muscles of your face. After each group of muscles has been tensed and relaxed, tense your entire body and hold it for 10 seconds, then release.
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5
Place your arms out to the sides and allow your feet to fall sideways so your toes are pointing out. Concentrate on the feel of your body sinking into the ground. Continue to concentrate on your breath sounds. Stay this way for at least 10 minutes. When you are finished, slowly take a few deep breaths in and out through your nose, open your eyes, and slowly get up, feeling much more relaxed.
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Tips & Warnings
Be sure to lay in a position that is comfortable in a spot where you are not likely to be disturbed. Make sure you have something to support your head and lower back, especially if you are laying on a hard surface.
