Trans4mind Home Page
~ Making the Human Heart Visible ~

Looking for a better life?

Our online, interactive video workshops present the most effective methods of holistic personal development, combined with personal support from expert life coaches.

Explore Article Library


Relaxation Techniques to Revitalize Body and Mind

By Ray Kelly

We all get to a stage where we"ve just had it. We need a break. Well if a holiday is out of the question, try these relaxation techniques to revitalize your body and mind.

Meditation

Join a local meditation group or buy one of the many instructional CD's on the market. Be sure to meditate in an environment which is comfortable and with minimal noise and distractions. You may find yourself falling asleep the first few times you try this but it is a great way of relaxing and also provides you with greater concentration skills.

A simple way of relaxing the mind with minimal expense or training is with a method called Progressive Muscle Relaxation. Start by lying on the floor, on your back with your hands by your side, and your eyes closed. Imagine you are at the most relaxing place you could imagine, it may include a tropical island, waterfalls, whatever you find relaxing. Whilst you are thinking about the sight, smell, and sounds of your surrounding take 20 long, deep breathes. Once you've reached 20 you will be ready to begin the muscle relaxation. Start at the toes by tightening (contracting) the muscles in the toes for 5 seconds then relax them. As you relax them feel the tension sink from those muscles and escape the body into the ground. Work your way slowly through the body going to the feet, calves, upper thigh, abdominals, hands, arms, chest, shoulders, neck, and then the face. Each time feeling the body sink deeper into the floor as the tension is released from your muscles. Finish with 10 more deep breathes.

Massage

Massage is a great way to promote recovery because it increases blood flow deep into the muscles, and is really relaxing! Swedish massage is generally the lightest form but some people really like a deep tissue massage. Be sure to only consult a suitably qualified and registered masseur.

Hot/Cold Showers

Never do this if you are suffering from a virus or cold or if you have a recent soft tissue injury. It involves alternating the water temperature between hot and cold for set periods.

Start by having a shower with the water at the usual temperature and clean your skin with soap. The temperature is then alternated between hot (35-38"C) for 1-2 minutes, then cold (10-16"C) for 10-30 seconds. Repeat this 3 times then finish with a shower at normal temperature. Always drink plenty of water when you get out.

Hot/Cold Spa

Guidelines are the same as for the Hot/Cold Showers but 3-4 minutes is spent in the spa and 30-60 seconds is spent in the cold bath.

Rest Days

If you exercise every other day of the week do nothing on this day. Sunday's are great for this!

Sleep

Sleep is often what people do when they have finished everything else for that day but it must become a higher priority. A lack of sleep makes people irrational, moody, and low on energy. Try to get 7-9 hours sleep per night. To ensure a great night sleep try to avoid too much alcohol, caffeine, nicotine and high protein meals.

Cross Training

Cross Training is participating in an activity which is different to your normal training regime. Indoor rock-climbing, cycling, rowing, basketball, or in-line skating are just a few examples. The only requirement is that the intensity must be light.

Music

Just kick back, relax, and listen to any music that you enjoy. You will be surprised at how mentally refreshing this can be!

Movies

Go and watch a new movie at the cinema or hire out one of your favourites from the video store. Once again, a great way to relieve stress and relax mentally!

About The Author

Ray Kelly has helped thousand's of people achieve their weight loss goals. He is an Exercise Scientist with 15 years experience in the Health and Fitness industry. Sign up for his free 7 Day Weight Loss Course at http://www.free-online-health.com.


AND EXPLORE...

Addictions
Astrology
Careers & Employment
Communication
Creativity
Dating
Depression
Diabetes
Diets
Divorce
Education
Environment
Ethics
Exercise
Family
Goal-Setting
Grief & Loss
Happiness
Health
Kids & Teens
Leadership
Love
Marriage
Meditation
Nutrition
Organizing
Parenting
Psychology
Public Speaking
Relationships
Schools
Self Help
Self Improvement & Motivation
Sexual Relations
Spirituality
Stress Management
Travel and Leisure
Women
Writing


From our extensive site, you'll find good info on many topics using this search:

Support your personal development with these popular and effective hypnosis downloads...

  • Public Speaking Fear ~ Banish speaking anxiety and nerves with hypnosis.
  • Motivate Yourself to Exercise ~ Build a powerful exercise habit that you can't break.
  • Get Rid of Fear & Anxiety ~ Stop worry and apprehension wrecking your life.
  • Self Esteem ~ Break the negative trance of low self esteem and give yourself a chance in life.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...
 
Get a free Hypnosis Download at Facebook
Copyright © 1997-2016 Trans4mind Ltd