The Relaxation Lens - Techniques and Tips to Relax Now!

This lens contains several relaxation techniques, for use either alone or with a partner. Before trying any of them, make sure you are in a quiet place, with no distractions. Sit comfortably, and take a few deep breaths first to start the relaxation process. Now you can begin...

Sitting somewhere quiet, close your eyes and let yourself go on a journey...




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You're walking through this forest. The forest is warm, and the fresh, green scent fills your nostrils. The warmth of the forest seems to envelop you, and you feel at peace with it.




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You look up, seeing the sunlight stream through the leaves of the trees. You stretch your arms out as you look up, letting the sunlight warm you. It almost seems like the sunlight enters your body, driving out any negative thoughts and worries, cleansing you.




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As you continue to walk, the forest gradually changes. Now it's mostly pine and evergreens, and you smell their strong scent. The forest opens out, and you are at the lake's edge. The lake stretches in front of you, deep and clear.




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There is a canoe by the water's edge, and you get in. You start to paddle out into the lake. All is quiet, all you can hear is the quiet glide of your canoe through the still water, the plunge of your paddle into the water with each stroke, and the occasional cry of a bird. You are alone on the water in the vastness of nature, untroubled. The lake and the forest are your world. You look down into the still, cool depths of the lake, and see the perfect reflections of the trees along the water's edge. Nature is perfect, and you can stay in peace for as long as you wish.

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It's early morning. The beach is empty as you walk slowly along the sand. The sun is warm on your back as you walk, feeling the sand slide between the toes of your bare feet. A gentle breeze blows in from the sea. The water is clear blue, and you hear the waves break softly on the sand. Palm trees bend lazily all along the shore. You walk, looking out to sea. As far as the eye can see, the clear blue stretches out to the far horizon.

You feel refreshed by the ocean and totally at peace as you continue your walk.

Head Massage is a great way to relax, either on your own, or with a partner. Children love head massages, and they are a great way to relax and bond with your child. The head is an intimate (but not sexual) part of the body to touch, so head massage is a great way to strengthen bonds. The ancient Indian culture believed that head massage was healing as it involves massage of the body's top three chakras. These instructions are for massage with a partner, but can also be modified for use on yourself.

To begin, stand behind your partner and gently massage from the base of their neck, out across their shoulders. Squeeze the muscles, making small circles with your thumbs. Concentrate especially on any areas of tension.

Now, put your hands on their head, with your fingertips and the heels of your hands resting on their head. Gently massage all over, as if you are working in shampoo. With one hand against their forehead for support, rub their head with the heel of your hand, more strongly but not too vigorously.

Finally, make small circles with your fingers across their forehead and temples, and then conclude by stroking their hair back from their forehead, becoming more and more gentle until you finish.

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Meditation has been practiced for centuries, and modern research has shown that meditation lowers blood pressure and reduces stress. Those who practice meditation regularly have lower stress levels and improved mental health. Meditation does not have to be religious, although you may choose to meditate on religious imagery if you so wish. Some meditation techniques may sound silly, but they have real results.

Simple Meditation
Sit cross-legged on the floor, with your back straight and your hands resting palm-up on your knees. If this is not possible, sit as straight as possible in a chair.

Close your eyes and concentrate on your breathing. Make it even and slow, and concentrate on it so that all other thoughts are driven from your head. This is easier if you find a particular aspect of your breathing to concentrate on, for example the way the air feels as it goes into your nostrils, or how your chest feels as your lungs fill with air. Each time another thought tries to intrude, determinedly push it aside, and concentrate solely on your breathing.

Do this for as long as possible. At first it will feel very difficult, but as you practice, you will find that it becomes easier, and soon you can forget concentrating on your breathing, and just feel the peace of the meditation.

Cleansing Meditation
First, meditate for a few minutes as described above. Once you feel more relaxed, concentrate on feeling a golden ball of light above your head. You feel it warm your body, and the light enters your body through your head, cleansing as the pure energy flows through your whole body. The light cleanses, and negative emotions and worries leave your body as black smoke through the soles of your feet. Concentrate on feeling this light and energy inside you for several minutes, then return to your breathing meditation and gradually come back to your normal thoughts, cleansed and refreshed.

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Yoga is an excellent way to relax. Yoga movements relieve tension in muscles, and yoga emphasizes breathing techniques and a feeling of 'centering'. Yoga basically consists of as gracefully as possible moving your body into a pose, holding it and then moving out of the pose into another. It requires great concentration and awareness of your body, and as well as relaxing you, will build flexibility.

There are many different styles of yoga, some more energetic than others. If you cannot go to a yoga class, these sites offer some instructions for basic yoga to try at home:

ABC of Yoga

This is a useful technique if you are lying awake and your body is tense because of stress and worry. Systematically tensing all the muscles in your body allows them to feel relaxed when you release the tension.

Lie on your back, with your legs straight and your arms by your sides. First, tense all the muscles in your legs and feet, as hard as you can, and hold for five seconds. Then release, and enjoy the heavy feeling of relaxation in your legs. Now hold your stomach muscles in, as if someone is about to hit you, and again hold for five seconds. Now tense your arms, and clench your fists for five seconds. Finally, screw up the muscles in your face and press your head back against the pillow for a final five seconds.

Try to fall asleep without moving again, and focus on how relaxed your body feels as you fall asleep.

- Listen to whatever type of music you find relaxing for a few minutes to unwind before sleep

- Never go to bed without resolving an argument with your significant other - if you go to bed with unresolved stress, you won't sleep well and will wake up feeling worse

- Try to keep your home or office tidy - a cluttered, messy space is more stressful than a neatly ordered area

- Take at least a few minutes for yourself every day to do something you really enjoy - you deserve it!

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