Standing Up on the Job

This post features a relaxation tool that you'll perform standing up. Obviously, be seated if its necessary for your health. You'll be able to follow the suggestions to their relaxing conclusion anyway.

I've chosen this because many men and women have said they are on their feet for large parts of the day. I also considered that many people are stood in queues at bus stops, airports, cinemas, bars, supermarkets, concerts, at the kitchen sink or emptying the dishwasher. I'll stop there because I'm exhausting my examples. Hey, at least I'm honest.

The aim is for you to experience really wonderful sensations of relaxation whilst standing.
Believe me, it can be done. Enjoy exploring the sensations you can create in your body. It's all about being naturally creative. Take yourself slowly through each suggestion. Savour each moment and believe you will relax more deeply than you have before. Doing this will help you relax more easily, again and again until it becomes a useful habit.

Take yourself slowly through each suggestion.

• Stand in an upright (back comfortably straight) posture, facing forward with eyes gazing straight ahead.

• Place your feet flat on the floor, a comfortable distance apart.

• Have your arms hanging loose by your sides. Your shoulders relaxed, your back relaxed and your legs relaxed. Your head will be balanced naturally.

• Notice what it is like to be stood wherever you are.

• Notice what's in front of you. Notice what is to the sides of you. Notice what is behind you without looking.

• Be aware of the sensation of your feet upon the floor.

• Now, gently focus upon yourself. Be casually aware of the way you stand. Notice the way your whole body feels.

• Notice the way you breathe.
  

• Using a soothing, calm voice tell yourself to soften and relax.

• Notice what part of you is most relaxed. Then double those feelings.
  

• Notice how good this feels and send those feelings around your body.

• Simply let those areas relax more.

• Relax your eyes. Relax your vision.
  

• Notice the way you breathe. Soothingly tell yourself to relax.

• Focus gently upon a place between your eyebrows and the middle of your forehead.
  

• Now you decide how far you will go in exploring this further.
  

You can easily abbreviate this to suit your lifestyle and daily needs. I will post a variation of this exercise at a later date.

If you enjoy and benefit from these suggestions or are simply more curious, then either subscribe via email to your email account or via feed to your reader or blogg.

Thanks for reading and I hope you enjoy a great weekend.

Lay down on the job

Read below for an exercise that's so easy you'll be practising it whilst lying down.

It's designed to help you be aware of how you breathe and what your breathing feels like in this often used natural position. You'll be laying down as if you are preparing for sleep or taking a 'nap'.

Remember, it's likely that you use a significant proportion of your 24 hour day sleeping. Most people get good sleep, which usually means they feel rested and quickly become alert after they have awoken. Some people don't rest so easily and one of the reasons amongst potentially many, may be their quality of breathing and relaxation.

• Lie flat on your back on a floor.

• Relax your body, allowing your arms and legs to spread or 'flop' out in a relaxed manner. You will know what positions for your arms and legs are most comfortable.

• Now, be aware of your breathing. Let your body breathe all by itself. You've been doing this all your life, so you're already skilled in letting this happen.

• I expect you're noticing that you're stomach is rising and falling with every inhalation and exhalation. How does this feel? Natural? Healthy? Relaxing? I certainly hope so.

• What are you noticing about your breathing?

• For those of you requiring more comfort whilst lying on the floor, please place a light pillow under your head and under your knees or wherever best to suit you. Be as comfortable as you want because this may help you notice more from this exercise.

• You may prefer to experiment with using cushions and without.

• Now, lay flat upon your back on your bed, head upon a pillow if you normally use one. Repeat the same exercise. How does this compare to your experience with the previous exercise?
  

It may be that your breathing naturally from your stomach and less from your chest. How does that feel? As you are comfortable, feel free to lay there and continue breathing. I realise you've probably decided to do that anyway.

Count your blessings

This post is a cool breathing relaxation or meditation.
In yesterdays post you observed your natural breathing whilst concentrating on the tips of your nostrils. Today you will be counting your exhalations of breath. Not the inhalations, only counting the exhalations. Curious? Then please read on.

This practise is designed to improve your concentration and your ability to 'allow some things to be as they already are'.
Allow your body to look after itself, let it breathe naturally and easily. Encourage this process by relaxing as much as you like. Some people easily relax even more when they prepare themselves to sit quietly and meditate.
See my Relaxation posts if needed. Take your time and enjoy yourself.

• Sit comfortably with your back straight and your head looking forward.

• You can say to yourself that you're 'going to sit quietly and with such skill that this will be fun.' Well, I like saying things like this to myself. It works.
  

• Close your eyes when you're ready to begin.
  

• Observe your natural cycle of breathing - inhalation and exhalation - through the nose.

• When your are ready, count "one" to yourself as your exhale.
  

• Count "two" the next time you exhale.
  

• Count "three" on your third exhalation.
  

• Continue this counting upto either your 5th or 10th exhalation of breath.

• Once you have reached either 5 or 10, resume the counting from 1.

• So, it begins - count "one" to yourself as you exhale etc.
  

• You may discover this quite an easy exercise or you may find yourself counting upto 8 or 14 or 22.
  

• The practice develops concentration and relaxation. Have fun!

Thanks for reading and feedback to me your discoveries.
Click back again for more relaxation.