Relaxation

Affirmations

Creating your own affirmations helps make it clear what you really want. Affirmations are strong, positive statements. They are short, simple, and unconditional. Affirmations refer to something that is already true in the present, not something that will happen in the future. For example, "I forgive myself" is a stronger affirmation than "I will let go of past mistakes and forgive myself." Affirmations can help clarify your intentions and replace negative self-statements that float endlessly around in your mind.

Put your affirmations in writing. Make a short list (no more than two or three). During your relaxation and guided imagery exercises, repeat your affirmations several times to yourself. You can also put them on individual cards and place them around the house so you can see them throughout the day.

Relax with Imagery

As you breathe, try using mental images like warmth, coolness, vitality, or peacefulness. Imagine that the breath you inhale is charged with that particular quality. Then, while you exhale, let your breath carry that quality throughout your whole body as though you were exhaling it through the entire surface of your skin. For instance:

Imagine inhaling warm, soothing air on your in-breath, and sending this soothing sensation into all parts of your body as you exhale.

Or on a hot day, imagine a few deep cool, blue breaths.

See how you feel after trying several sparkling, energizing breaths.

Breaths saturated with heaviness may help settle and relax you.

If a particular part of your body is tense or injured, try directing the energy of your breath to relax and heal that area.

Experiment with your own images.

HealthMedia Relax Program

Answer a series of questions to generate a customized and personal stress management plan to help you cope with daily stress. This program will look at your sources and symptoms of stress and your current coping techniques and provide you with personalized strategies to manage stress. Sign up for a customized HealthMedia Relax program.

Quick Tension Relief

If you are yawning or sighing, you may not be getting enough oxygen. Here are some ways to use breathing to quickly release your tension and increase your alertness.

Try reaching for the sky as you inhale deeply and fully. Then exhale forcefully as you bend forward at your waist. Inhale again deeply as you straighten up and reach for the sky. Repeat several times.

Stand up with your arms straight in front of you. As you inhale, make several large backward circles with your arms like a windmill. Then as you exhale, reverse the direction of the circles, bringing your arms forward. Or try alternately swinging your left and right arm backwards, as if you were doing the backstroke.