The A-B-Cs of Relaxation

Here is an easy way to learn how to relax - and it only takes a few minutes.  It is helpful in the middle of the day as a re-energizer and also fits in well with break times.  After work, it can help you wind down from your day, without resorting to drugs or alcohol.  If you have trouble sleeping, it can help you get to sleep (or back to sleep).  Caution:  Do not do this while driving!

The steps are as easy to remember as your A-B-Cs.

A=AWARE
The first step is physical awareness.  Sit or lie in a comfortable position, as free of distractions as possible.  Become aware of your body in contact with its surroundings.  Your feet may be touching the floor, legs touching the seat, or your back touching a cushion.  Notice the position of your arms and your head.

B=BREATHE
Take three slow deep breaths.  Feel the coolness of the air going into your nostrils, and imagine your breath going all the way down to your toes.  As you exhale, if you're feeling especially stressed, exhale audibly - Ahhhhh!  Continue breathing. As you exhale, mentally say the word, "relax" and let go of any tension you feel in your body.  After a few breathing cycles, allow your breathing to return to normal.

C=CONCENTRATE
Think of a very pleasant relaxing scene that is real to you.  This may be the ocean, the mountains, a garden, or a person who has a calming effect on you.  Concentrate your imagination and senses on that scene.  Hear the birds, smell the flowers, feel the sand, taste the salt air, see the horizon, experience the calm.

D=DEEPEN
As you breathe in and out, become more deeply immersed in your pleasant scene.  Let any environmental sounds become part of your scene.

E=EMPTY
As you exhale, empty your mind of any thoughts other than your pleasant scene.  You may find yourself thinking back to past events, or ahead about what you have to do.  This is natural.  Do not judge yourself, but when you become aware of these thoughts, imagine you are exhaling them.  As you inhale, gently return to and focus on your calming scene.

F&G = FEEL GOOD!
The more you let go of physical tension, past and future thoughts, and focus on a calming scene, the more you will FEEL relaxed, clear headed, and GOOD. 

Do this for 10-20 minutes.  You can be very refreshed with just this small amount of time.

If you practice this relaxation exercise during your work day, you may find you actually accomplish more.  After work, it helps to let go of the day and bring your awareness into being at home, or with family, friends or community.  When it is time to sleep, it can help you release the tensions of the day, and get a more restful night's sleep.

With daily practice, your mind will quickly form a habit of learning how to relax with less effort.  Be patient while you are beginning.  It's easier if you remember your A-B-Cs.

Holly Gardner Socolow, MHS, is Manager of Employee Assistance Services at Life Management Associates.