Set aside 20 minutes that is just for you. Let others know not to disturb you.
- Choose a quiet, private place.
- Loosen or remove belts and restrictive clothing. Take off your shoes.
- Use a sitting position with your back straight and both feet flat on the floor or sit “yoga” style. It’s OK to lay down if sitting is hard for you, but notice if you have problems falling asleep and adjust accordingly.
- Turn on your favorite music or relaxation CD, or have a friend read one of the relaxation techniques script. (you can get that from my office!)
- You can decide to speak with Hashem, to let him hold your thoughts and wishes.
- Interruptions happen, even with the best preparation. The phone may ring; you may hear noises you didn’t notice before. Let the phone ring, let the noise be noise and focus on your relaxation. Passively, let the disturbing or intrusive sounds or thoughts go.
- When finishing the exercise take a deep breath and say an anchoring word or phrase to yourself like: “breathe,” “be well,” “relax,” or “OK.”
Anchoring words or phrases are like touch stones. Over time, you will be able to elicit the relaxation response by simply recalling the anchoring word or phrase.
Learning relaxation techniques may seem like learning to drive within the speed limit when you’re used to passing every car on the road. The important thing is to begin a regular practice.
Protect your relaxation time. Treat it at least as important as a required meeting. Many find the early morning a good time. It’s worth getting up 20 minutes earlier if need be.
Best of health,