Body & Spirit: The Art of Relaxation

Learn the art of unwinding

By Sarah Brewer

Relaxation is essential to good health and has beneficial effects on mind and spirit, as well on the physical body. A few relaxation exercises combined with a candlelit aromatherapy bath will help you to wind down the day towards a refreshing night’s sleep. A number of complementary therapies revolve around the importance of relaxation and meditation.

Sleep Well

First, a good night sleep is vital. When you wake up feeling refreshed, you are ready to tackle anything that comes your way. When sleep is non-refreshing, though, it can ruin your whole day. The following tips will help you enjoy a good night’s sleep:

• Take regular brisk exercise during the day, but not late in the evening, which can keep you awake.
  

• When following a detox program, try to bed earlier than normal to give your body extra refreshment.
  

• Take time to unwind from the stresses of the day before going to bed: read a book, listen to soothing music or have a candlelit aromatherapy bath.
  

• Get into the habit of going to bed at a regular time each night and getting up at the same time each morning.
  

• Make sure your bed is comfortable and that your bedroom is warm, dark and quiet.
  

• Put essential oils on a handkerchief and tuck it under your pillow.

Relaxing essential oils:

• Bergamot
• Chamomile
• Cedarwood
• Clary Sage
• Jasmine
• Neroli
• Orange
• Rose
• Vanilla
• Ylang-Ylang
• Lavender
• Marjoram
• Nutmeg
• Sandalwood

Relaxing Complimentary Therapies

A number of complimentary therapies are used to help induce relaxation. These include autogenic training, flotation, massage, meditation, qigong, tai chu’uan and yoga.

Autogenic Training

Autogenic training is a relaxation technique involving the use of passive concentration – when you empty your mind and listen to nothing – and mental exercises to reduce stress and restore physical equilibrium. Once learned, these techniques can be used to obtain almost instant calmness and relaxation. Exercises involve allowing different parts of the body to feel heavy and warm, followed by concentration on the heartbeat and breathing rhythms.

Flotation Therapy

As its name suggest, flotation therapy involves lying in lightproof, sound-insulated tank containing a shallow pool of saline kept at body temperature. The flotation tank screens out light and sound to remove virtually all external stimulation. This allows the floater to enter a profoundly relaxed state in which the brain generates theta waves, which are associated with meditation, creative thought and feelings of serenity. Studies show that brain continues to produce large amounts of theta waves for up to three weeks after a float.

You can obtain a similar deep relaxation in your own bath using mineral salts from the Dead Sea (available from larger health stores).

Massage

Massage forms the basis of many complimentary therapies, including acupressure, aromatherapy and shiatsu. It stimulates the soft tissues of the body and is useful in detox as it encourages the drainage and removal of toxins. Massage is also relaxing and can relieve anxiety, tension, aches and pains, as well as lifting mild depression and improving sleep.

Meditation

Meditation uses the power of the mind to empty itself of thoughts, calm the body and achieve a state of heightened mental or spiritual awareness. By focusing your mind on a particular object or vision, you can screen out distractions and induce a state of profound relaxation and serenity.

There are several types of meditation, each of which favors a different technique. This might involve focusing on your breathing rhythm, a universal sound, such as “om,” a word or phrase with personal meaning (mantra), a physical object, such as a flickering candle, or an image. Some techniques, such as t’ai chi chu’uan, involve repetitive movements, while others might involve feeling objects, such as pebbles or worry beads.

Transcendental medidation (TM) was developed to fit into the busy, modern way of life. Practiced for 15 – 20 minutes twice a day, TM uses a variety of Sanskrit mantras, which are repeated silently to still the thoughts and find a deeper level of consciousness. This helps to achieve deep relaxation, while maintaining full alertness. It leaves you feeling refreshed mentally and physically, with a mind that is calmer and able to think more clearly.

Qigong

Qigong and the related medical therapy buqi are forms of Chinese yoga that combine meditation and posture to achieve relaxation and breath control. Qigong also helps to channel energy and calm the mind. The basic postures are easy to learn and, unlike tai chi, can be performed in any order.

Tai Chi Chu’uan

Usually known simply as tai chi, this therapy is sometimes described as meditation in motion. It combines slow, graceful movements with meditation and breathing techniques to calm the mind and improve the flow of the life energy force, qi.

The short form of tai chi uses 24 slow movements and postures that flow effortlessly into each other and can be performed in 5 – 10 minutes. The long form, consisting of 108 movements, takes 20 – 40 minutes to complete.

Yoga

Although many types of yoga exist, all forms of it combine postural exercises, breathing techniques and meditation to achieve relaxation. Indeed, breath control is considered most important as it embodies the life force prana, to help achieve emotional and mental harmony. This is particularly important during detox.

Reference: The Total Detox Plan
By Dr. Sarah Brewer