Guidelines and Advice
At this point, you no doubt have some further questions about the whole process of relaxation. In this section we can look at the ancillary issues that will affect the success of your practice.
Time of day and frequency
The time of day you choose to relax is entirely up to you. Relaxation at the beginning of the day will give you a positive and energised start. Relaxation in the evening will unwind you and release the stresses accumulated throughout the day. Relaxation at bedtime will help you drift into peaceful sleep. Relaxation breaks at any other time of day will refresh you and renew your energies.
It may suit you to set aside a particular time of day for your relaxation so that it becomes a normal routine for you; but no matter what time you choose for the practice, the results will be the same – release of anxiety and stress, along with a sense of peace and joy.
How often you practice is also a matter of personal choice and need. At particularly stressful times, you may feel you want to fit in at least one session a day. At other times, once a week might suffice; even an occasional visit can work wonders.
Long or short sessions?
The duration of each individual practice may vary according to how much time you have available and which track or technique appeals to you at the time. CDs in the Shop offer you a whole range of techniques and practice lengths, so you can choose to devote just 15-20 minutes to your relaxation period, or up to 40 minutes if you want.
The quality of your relaxation comes from the ability to relax whilst still being awake and aware, regardless of its duration. So a shorter period of relaxation can be just as beneficial as a long one – it’s all about whether you can stay awake!
Equipment and clothing
Loose fitting, comfortable clothing is the ideal, but you don’t need to wear anything special for your relaxation practice, as long as you make sure that the body is not constricted. So, take off your shoes, undo your belt, loosen your collar.
Place a folded blanket, a thin quilt, or a Yoga mat under you to provide a little bit of cushioning between you and the floor, and have one or two small, firm cushions to hand in case you need something under the head or lower back. Plumper cushions can be used under the knees or thighs. Please check Postures/Using Cushions for advice on using pillows and cushions properly. The correct and appropriate use of cushions will increase the quality of your relaxation experience by encouraging maximum release of physical tension. Cushions also act as a ‘training’ aid for the body by helping to correct distortions in the musculoskeletal structure.
Be aware that, as you relax, you will very likely feel cooler than when you started, so I strongly suggest that you cover yourself with a light throw, blanket, or quilt; from the outset.
Familiarity and resonance
It is a good idea to practice your relaxation in the same place each time, using the same mat, blankets, cushions, etc. In fact, you may choose to dedicate your ‘equipment’ solely for the purpose of your relaxation sessions. In this way, your subconscious mind becomes very familiar with the location and items you use and they then become associated with the special time you take out for your relaxation.
With repetition of practice, the space you use and everything in that space, takes on your ‘energetic’ imprint (see more about this under Life Force). In other words, you set up an energy field within the space, which resonates with the vibration of being comfortable and relaxed. Each time you approach that space and use your dedicated blankets etc. then you are already part way to feeling relaxed; you are approaching a space that you have made conducive to relaxation – a space that invites you to feel safe and to let go.
Don’t get paranoid about this though! You will still be able to deeply relax wherever you choose with whatever equipment you have to hand, so don’t deny yourself the benefits of the practice just because you happen to be in a different environment without your special bits and pieces!
Just when you need it most....
Intense periods of anxiety or stress can sometimes be so severe that they make it difficult to relax, just when you have the greatest need.
You may find yourself dismissing relaxation as impossible and out of the question, or you may find that when you lie down to practice, your mind simply won’t let it happen. This can be extremely frustrating and disappointing, but perfectly natural.
So, don’t add to your anxiety by getting cross and frustrated and, certainly, don’t give up on the idea. Simply accept where you are at for the moment, be compassionate with yourself, and wait for the right time for relaxation to present itself to you. And this will surely happen.
In the meantime, you will find the section on Breathing of enormous help. Learning to use your breath to calm you and de-stress you will be hugely comforting, and all the breathing exercises will satisfy your urge to be active and ‘doing’ something, as well as automatically helping to relieve some of your tension and anxiety.
Learn to recognise when your mind and body are favourably inclined to relax, and seize the moment.
Remember that relaxation practice is not only about getting instant relief; it is very importantly concerned with training; training the body, mind, and emotions to recognise stress and negativity; training them to recognise and experience all the sensations that come with being relaxed and at ease. Thus you have the skills at your fingertips to relieve as much of your stress as you can without necessarily needing to lie down for a full relaxation session.
Successfully practising the art of relaxation, as and when you can, enables you to transfer the skills learned into everyday life (see Relaxed Living). The intensity of your stress levels can thus be considerably lowered on a day-to-day basis, simply because you have learned some of the breathing exercises and previously practised relaxation techniques.
Depression
If you are suffering with depression along with your stress, then you need to strike a balance between relaxation and being active. Relaxation training is as necessary for you as it is for others, but it would be wise for you to also embrace the breathing exercises so that you can get your breath pattern into a rhythm that helps to lift your depression rather than keeping you in it. Please consult your physician before you embark on using any of the CDs from the Shop.
On being interrupted....
There will be odd occasions when something unexpectedly disturbs your relaxation – it may be a sudden loud noise, or someone bursting in upon you, etc. This will be a slight shock to your system if you are deeply relaxed at the time.
Jumping up too quickly could make you feel dizzy, disorientated, and lose your balance - so do be careful. If at all possible, remain where you are for a few seconds at least, whilst you take a few calming breaths. You may even find that you can resume your relaxation if it’s practical to do so.
