WAYS TO BRING RELAXATION INTO YOUR LIFE
TAKE TIME TO DO WHAT MAKES YOUR SOUL HAPPY
DO NOTHING
We often assume that the way to get more done is to push ourselves, or others, to keep going for longer. But our brains depend on downtime – not just for recharging batteries, but to process the vast amount of information that we are deluged with every day. Periods of doing nothing – or very little – are vital in order to consolidate memory and reinforce learning by strengthening the brain’s neural pathways.
Whether you lie on the bed and stare at the ceiling or gaze out the window, don’t expect doing nothing to feel easy at first. Resisting the urge to check your phone for messages, tidy up or get on with your to-do list takes willpower. But learning to do nothing – even if it’s just for a few minutes every day – will help you take back control of your attention at other times.
Rest and inactivity also allow insights and inspiration to flow. It’s when we’re in this state of just ‘being’ that ideas or solutions to problems that we have been wrestling with suddenly come to us.
I have what I call ‘should-less’ days. Today is a day where there is nothing I ‘should’ do.
WRITE IT DOWN
Setting your worries down on paper can be highly cathartic. Buy yourself a beautiful journal that you’ll want to write in, or, if you prefer, a cheap notebook that you don’t mind scribbling in, and start writing. Write about what’s on your mind and what has been bothering you lately. If you have a stressful event coming up, putting your fears about it on paper can make it seem less intimidating.
VISIT A CHURCH
Ancient temples and churches can bring a sense of peace to a troubled mind. Most historic places of worship were designed to fill visitors with a sense of relaxation, grounding and inner peace.
REFUEL
YOUR
SOUL
DRAW A PICTURE
Whether you think you have any artistic talent or not, creative activities such as painting, sculpting, drawing or photography can lower your stress levels and leave you feeling mentally clear and calm. Creating art provides a distraction, giving your brain a break from your usual train of thought. When you become totally immersed in what you are doing, you may find yourself in what’s called ‘the zone’ or in a state of flow. This meditative-like state focuses your mind and temporarily pushes aside all your worries.
TAKE A SOUND BATH
Sound bathing, which has been around for thousands of years, involves listening to sounds generated by singing bowls, gongs, bells and other instruments. The vibrations generated by the sounds induce a meditative state which leads to intense relaxation, a reduction of stress and pain, a lower heart rate and less anxiety. This alternative therapy is becoming increasingly popular and is often offered in yoga or wellness centres. Try searching ‘sound bath’ or ‘gong bath’ on Google to find out whether it is available near you.
Take rest; a field that is rested gives a bountiful crop.
GIVE YOURSELF A DIGITAL DETOX
The constant stream of information and data we receive from mobiles, computers and TV can be overwhelming, and research has shown that the urge many of us have to keep checking for updates leaves us feeling irritable, anxious and unable to concentrate. So it’s a good idea to give yourself regular breaks. Turn off all your devices for an hour or two every day for some respite from the barrage of emails, texts and social media notifications.
PLAY WITH A PET
Having a dog or cat around comes with many benefits. Research has revealed that simply spending time with their pet leaves owners feeling more relaxed, more optimistic and less preoccupied with everyday worries.
Taking a dog for a walk has been shown to be a profound and effective stress reducer, increasing feelings of contentment and relaxation. If you don’t own a pet, sites such as borrowmydoggy.com connect you with local dog owners who are happy to let you take their pooch for a walk, or you could offer dog-walking services to friends or family members with pets.
Who among us hasn’t envied a cat’s ability to ignore the cares of daily life and to relax completely?
WATCH THE CLOUDS
If you want an instant hit of relaxation, lie on the grass and spend a few moments just watching the clouds drift by. Do they resemble objects, animals or people that you know? This exercise can be similar to mindful meditation – you are just watching clouds go by, instead of your thoughts.
Our mind is like a blue sky. Clouds come and go. We tend to get caught up in the clouds and forget about the blue sky.
GAZE AT THE STARS
Many of us never take the time to look up at the night sky, but the vast expanse above can do much to calm your soul. When our attention is solely focused on day-to-day problems or to-do lists, we tend to forget that we are living on a tiny planet on the edge of our galaxy. But go outside at night and look up in wonder at the infinite number of stars in the night sky and you get a sense of how small and insignificant we are in the universe. This feeling of awe steers our focus away from our problems and relaxes a weary mind.
LISTEN TO A BEDTIME STORY
Think back to when you were a child, and how much you enjoyed listening to bedtime stories. It was comforting, relaxing and put you in just the right frame of mind to drift off to sleep.
There’s no reason that, just because you’re an adult now, you can’t still benefit from being read to, to help you unwind. Apps such as Calm (calm.com) contain sleep stories for adults that let your brain relax and prepare for a deep rest, just as they did when you were young, or you could download a calming audiobook and set the sleep timer so you can drift off as you’re being read to.
FIND A PLACE TO
calm your mind
& RECHARGE YOUR SOUL
LISTEN TO THE OCEAN
The hypnotic sound of ocean waves gently lapping against the shore has to be one of the most calming sounds in the world and can even help you nod off to sleep. It’s partly because the brain interprets this and other rhythmic soundtracks, such as pattering raindrops in a quiet forest or the low rumble of a distant thunderstorm, as ‘non-threats’ and can use them to block out other, more alarming or unpleasant noises. If you don’t live near the real thing, try searching on YouTube for ‘calming ocean waves sounds’ to find a recording, and see if it has a relaxing effect on your mood.
TAKE AN EARLY MORNING STROLL
Go for a mindful walk early in the morning when the air is fresh and crisp. Listen to the birds and watch the sun rise. Be mindful of each step you take, as well as fully appreciating the sights, sounds and smells. Start your morning in a calm and restful way, and the rest of the day should follow suit – and you will be better prepared to tackle whatever the day throws at you.
An early morning walk is a blessing for the whole day.
GO ON A SILENT RETREAT
By introducing moments of peace and quiet into your everyday life, you can help achieve balance and give yourself the space you need to allow your mind and body to relax. This is something you can do in small moments on your own, but why not step it up a notch by going on a silent retreat? Retreat centres offer the chance of committing to a period of silence for a few days or even longer. During a silent retreat you agree to cut all contact with the outside world, and stays often include meditation or yoga sessions. Going on a meditation retreat can be profoundly relaxing because it provides the opportunity to experience the benefits of silence in an intense way.
LISTEN TO YOUR
INNER VOICE
HAVE A GOSSIP
Most of us don’t need an excuse for getting together with friends for a chat, but research shows a good gossip boosts levels of endorphins, the hormones that reduce anxiety and stress.
Conversation also plays an important part in social bonding, making us happier and more relaxed.
PLAY CHILDHOOD GAMES
Jump on a trampoline, go roller-skating, play hopscotch, try hula hooping, find a skipping rope or blow bubbles. Going back to your childhood and rediscovering how to play your favourite games is a great stress-buster and will put you in a happier, more carefree mindset.
Think a little less,
Live a little More
There is virtue in work and there is virtue in rest.
Use both and overlook neither.
DANCE IT OFF
Humans have probably been dancing since the beginning of time, and most cultures on earth enjoy some form of rhythmic movement to music.
But why is it that such a simple act has the ability to lift our spirits? Scientists believe we get a much bigger release of endorphins when we dance than during any other form of exercise. Dancing connects with the emotional centres in the brain, which is why, for many of us, it gives us a feeling of uncomplicated happiness or allows us to release pent-up emotions. You don’t have to be an accomplished ballroom dancer to get the benefits either. Just put on your favourite music and go for it!
The time to relax is when you don’t have time for it.
GET LOST IN A GOOD BOOK
Reading is one of the best ways to relax, and even a few minutes can be enough to reduce your stress levels. Researchers believe it’s because the human mind has to concentrate on reading and the distraction of being taken into a fictional world eases muscle tension.
Your choice of reading material really doesn’t matter; it is the act of losing yourself in a thoroughly engrossing book that allows you to escape from the worries and stresses of your everyday world. Using your imagination to actively engage with the words on the printed page stimulates your creativity and causes you to enter an altered state of consciousness, which is profoundly relaxing.
Find your own
path to relaxation
and follow it
CLEAR OUT YOUR INBOX
Have you ever considered how the constant stream of information and data you are subjected to daily affects your ability to relax? Even the act of quickly scanning an email requires your brain to make several decisions: whether or not to click on a link within it, delete the email or reply to it. The sheer volume of data we receive on a daily basis forces our brains to subconsciously make hundreds of these micro decisions every day. It is not only mentally exhausting but makes it difficult for our brains to switch off. Reduce this information overload by blocking junk mail, unsubscribing from online magazine subscriptions that you never have time to read and removing other email alerts that clutter up your inbox. You may be surprised at just how calm a clear inbox makes you feel.
TRY CREATIVE WELL-BEING ACTIVITIES
Creative activities, such as colouring-in, crochet and origami, are thought to promote relaxation and sleep. Grab some felt tips and an adult colouring book before you go to bed as part of your wind-down routine – 20 minutes or so can help you relax and drift off to sleep.
Find
your
Flow
SLIME TIME
It might sound baffling at first, but people rave about how relaxed they feel after playing with homemade slime – a gloopy substance you can poke, prod, stretch, fold or just play around with to alleviate stress.
To make your own slime, pour a small bottle of PVA glue into a bowl, add some food colouring and mix. Make it fluffy with a few pumps of shaving foam or soap (the foaming kind in a bottle with a dispenser) and mix, and add a few drops of contact lens solution at a time. Knead it between your hands. It will start off sticking to them but in about 20 seconds the slime will firm up, becoming elastic and stretchy. Think of it as an extra-fun, extra-stress-busting stress ball!
Learning to ignore things is one of the great paths to inner peace.
HAVE A GIGGLE
Laughter is a powerful antidote to stress, pain and anxiety. Nothing works faster or more dependably to bring your mind and body back into balance. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes. The reason that TV sitcoms use canned laughter is because it’s contagious. You’re more likely to laugh when you hear other people laughing. The more laughter you bring into your life, the happier and more relaxed you are likely to feel. Watching your favourite comedy show, funny film or YouTube video can be a great way to get your hit of humour for the day.
A GOOD
LAUGH SETS
EVERYTHING
STRAIGHT