这是一种学习技巧Theissueissimple:You'reoverwhelmedeveryday,andthestressisreachingintoeverylittlecornerofyourlife.Takechargeofitandregainsomeinnerpeacebyfollowingthesefourstepstowardreachingastateofcompleterelaxation.Thebenefitsofrelaxationarewidelydocumented,buttheybegrepeatingnonetheless.Relaxationcanlowerstresslevelsthroughoutyourbody,especiallyinyourheartandyourmind,leadingtobetteroverallhealth,moreenergyandabetterabilitytoconcentrateandtocopewithemotionalissues.Asaspecies,wedon'trelaxnearlyenough.Andwhenwedo,it'softenplaguedwithexternalproblems.Tothatend,thefollowingfour-stepplanisaversatileonethatcanbeappliedathome,atworkoralmostanywhereyoumightfindyourself.Keepthisinmind:Theabilitytorelaxisalearnedskill.Itrequirespracticeandpatience.step1CommittorelaxationThefirstofthefourstepstocompleterelaxationisprobablythemostimportant.Setaside20to30minuteswithasingle,specificpurposeinmind:torelax.Onceyou'vedoneitandfeltthebenefits,thiscommitmentbecomeseasierandeasiertomake.Youmightfeelatendencytowardcuttingthisrelaxationtimeshort,andwhilethisisexpectedearlyon,askyourself:Where'sthepurposeinthat?Thisexerciserelatesdirectlytoyourpersonalhealthandhappiness--somethingyoushouldnevercutshort.So,whetheryou'reintheoffice,onthebusorathome,getyourselfintoacomfortableposition.Naturally,youhavemorelibertyathometoloosenanytight-fittingclothingandbemorecomfortable,butthedemandsinlifedon'talwaysallowforthis.Thus,cateryourpositiontothelocaleandreallyletyourselfgoforthatperiodoftime.Itdoesn'ttakelong;itjusttakescommitmentandthedesiretobetteryourselfandyourlife.step2MentalfocusNowthatyou'vemadeacommitmentforthose20to30minutesandareinarelaxedposition,you'regoingtostarttowinddownyourmindandwhittleawayallthebullsh*tyou'vedealtwithbyusinganobject,asoundoranappropriatementalimagetofocuson.Inshort,you'regoingtomeditate,ormorespecifically,engagein"concentrationmeditation,"commontomyriadformsofspiritualinsight.Thepointoffocusshouldbesomethingsoothingandpersonal--suchasaring,asoundorahum(thinkofthepranavamantrainHindu,"Aum,"whichisasacredsyllablemeaninginliteralterms,"yes")oramentalpictureofyourselflastsummeronthebeachinMexico.Sustainthatattentiononyourpointoffocusforatleastthreeminutes.Now,otherthingsareboundtoenteryourmind;whenyourealizeotherthoughtsarepoppingup,don'tsweatitorgetfrustrated--simplydismissthemandreturntothepointoffocus.step3DeepbreathingHavingcorralledanymanicthoughtsorfeelingsandhavingsetyourmindatease,turnyourattentionandconcentrationtoyourbreathing.Deepbreathingexercisesareubiquitousinvirtuallyeveryrelaxationmethod,andforgoodreason:Stresscausesustotakeshorterandquickerbreaths,reducingtheflowofoxygentothebrainandbody,andtighteningupyourentiretorso.Deepbreathinggivesitallbacktoyou.Maintainaslow,measuredratebycountingforfivesecondsasyouinhalethroughyournose.Whenexhaling,doitslowlyandthoroughly,againcountingthroughfiveseconds.Consolidateallyourattentiononthein-and-outmovementofyourchestandabdomen.Ifnecessary,keeponehandonyourstomachjustbelowyourribcagetofeelthemovementandrhythmofyourbreath.Keepyourfocusconvergedondeepbreathingforthreetofiveminutes.step4MusclerelaxationThelaststepisthelongest.ProgressiveMuscleRelaxation(PMR)involvestensingupagroupofmusclesuntilthey'retightlycontracted,thenreleasingthem.You'llmovefromgrouptogroupacrossyourbodylikeyou'remowingthelawn,holdingeachfor10second...
