There are many natural breaks in your day when you can practice relaxing. Work
these brief exercises into your routine. For example:
· At the beginning of each study session
· Before each meal
· While waiting for class to start
· At stop lights
· Standing in a check-out line
· Other times…
Where do you hold your tension?
Note which part of your body has unneeded tension in it right now—jaws?
shoulders? neck? forehead? back? stomach? Move that part of your body slowly,
stretch it our gently. Then, just let it relax. Let that tension go. Keep it
relaxed while taking several deep breaths in and out, slowly.
Seated Twist
While you are seated, slowly turn the upper half of your body to one side, arms
out a bit, and look over that shoulder. Take a deep breath and let it our as
you slowly turn to the other side. Breathe deeply and turn back. Repeat.
Toe-Tense
Tense all of your muscles by raising your toes as if to touch your shins. Hold
this position while tensing your legs and buttocks, clenching your fists and
jaws, closing your eyes tightly. Take a deep breath while holding this position
so that you are tense all over. Now let go all at once.
Stand and Reach
Stand with your feet about should-width apart. Put your arms over your head
and interlace your fingers. Turn your palms toward the ceiling and stretch,
trying to reach the ceiling. Stand on your toes and stretch if you can. Remember
to breathe deeply and calmly.
A Mindfulness Exercise
Choose one daily activity that you do alone, such as brushing your teeth, showering,
washing the dishes, or walking the dog. Engage in this activity with mindfulness
by combining awareness of your breath with focusing. Experience very moment
as fully as possible.
The following exercise teaches mindfulness using an orange.
· Take a few deep breaths and relax your body.
· Do a mini relaxation-response exercise
· Let go of the past and the future. Bring your attention to the present.
· Take a moment to appreciate where the orange came from; look carefully
at its color, texture, and shape.
· Notice the wonderful smell as you begin to peel it.
