A Guided Relaxation for Stress Management

This is a guided relaxation for stress management. It originates from traditional Yoga technique, called Shavasana or corpse pose and Yoga Nidra, which means dream. This guided relaxation technique releases stress and tension and also solves sleeping problem. It has helped many patients with insomnia, depression and other mental problems. Most executives who are stressed at work do not get quality sleep. Their mind is still filled with activities like nightmares and endless dreams. Are you one of them? If yes, this is bad for health. You need to tackle this problem now. Right now.

What you need is a clean and quiet space with no one else around. This is the time to be with yourself. Do switch off your mobile phones for a deep relaxing treat. Take a minimum of ten minutes to complete this relaxation. Do not rush through.

Find a space to lie down. You can lie on a bed, mattress, yoga mat or wooden floor. Avoid lying on cold surfaces like marble or ceramic tiles directly.

Lie down on your back, with feet slightly wider than hip width apart. Place your arms slightly away from the body, at a 45 degrees angle. Keep your palms facing upwards. Make sure that your body and head is not slanted.

Take in 5 deep breaths through the nose. As you inhale, feel your abdomen bloating up like a balloon. As you exhale, let it drop down naturally. Each time you inhale, feel the oxygen filling in the lungs. Each time you exhale, feel the toxins being expelled from the body. Feel the circulation of energy within. Just like water flowing in streams. Relax your entire body. Release all tensions away. Let your worries go.

Now, visualize yourself in a deep blue ocean. Feel yourself getting lighter and lighter. Feel your body sinking down deeper and deeper. Visualize this gentle and angelic voice within you.

"I'm relaxing my toes... My toes are relaxed. I'm relaxing my ankles... My ankles are relaxed. I'm relaxing my calves... My calves are relaxed." Repeat the same phrase and slowly move up the body, part by part, with pauses in between each part. End with the scalp and finally the mind. "I am in deep relaxation. All my stress is gone. All my worries are gone. Let it go."

Lie down motionless, without any thoughts in the mind.

When you had enough, slowly bring your awareness to the finger tips and toes. Wriggle the fingers and toes to awaken the body and give yourself a good stretch by elongating the hands away from the legs. Slowly push yourself up to a sitting position. Keep your eyes closed and sit quietly for a couple of minutes before opening them and standing up. This is the end of the guided relaxation.

If thoughts came into your mind in the midst of the relaxation, instead of forcing them away, just let them come in and go out the mind naturally. If you happen to fall asleep, it is okay as you are really tired. Through consistent practice, you should be in the subconscious plane rather than being unconscious.

Try this guided relaxation! See how it works.

If you are still unable to relax, you may wish to seek professional's help or attend some relaxing Yoga Classes.