The Art of Relaxation

It is surprising how little people know or practice the art of relaxation. Relaxation is more than taking a vacation, or getting out of work… it’s really the absence of stress and it’s a basic need that we shouldn’t shrug off as irrelevant or ignore. Given the pressures of everyday life, stress places a heavy toll on your physical and mental well-being.

Medical research into the origins of common diseases such as high blood pressure, heart disease, ulcers, and headaches shows a connection between these diseases and stress. It is also very detrimental to singers. Stress can take away your voice; stop notes from coming out, decrease your range, decrease your breath capacity and control and in some extended cases even cause vocal damage.

In our fast paced society many people feel guilty, or anxious when they aren’t doing something. Even vacations become fast paced, over scheduled time that usually leaves people exhausted and needing a vacation from the vacation. Doing this only undermines the value of vacation time as an opportunity for diversion and rest.

Far too few people know how to turn off the world. Not being plugged in is now a bad thing. Cell phones, computers, ipods, video games have all replaced sitting and enjoying your surroundings. People no longer know how to get satisfaction out of just being instead of always striving. The secret in getting the best results from attempts at relaxation is simple: Find activities that are fun for you. However, please remember that relaxation is not an achievement; relaxation is your main reason for doing your relaxing activity.

Here are two breathing exercise that I enjoy and I find to be very helpful… I hope you take some time and give this a try. If you can make this a part of your daily living… you will notice the benefits…. Enjoy!



1.) Everyone breathes all the time, but few people take the time to notice their breathing. When stressed, a person’s breath is faster and shallower.

Focusing on the breath and slowing it down can be a simple way to relax in any setting. The following meditation encourages deep breaths to fight stress any time and anywhere.
Preparing for the Catch Breath Meditation

This meditation can occur when one feels stressed and is conscious of it – in commuter traffic, during a difficult conversation, or before a medical exam. One may practice the meditation for three breaths or for several minutes, until the desired sense of calm or perspective is reached.

1. Pause in the midst of a stressful situation and decide to control it, rather than letting the stress remain in control. If desired, close the eyes.
2. Focus on the breath. Listen to the self breathe for at least three breaths. Is the breath fast, slow, shallow, or raspy? What does the pace say about one’s immediate state?
3. Stand or sit up straight and focus on slowing the breath. See how deeply one can breathe. Imagine drawing a breath from the very base of the spine and slowly bringing it upwards. When the breath can go no further, visualize it bouncing down from the top of the head and back into the body. Slowly exhale the breath down to the base of the spine.
4. Place the hand on the belly just over the belly button for the next breath. Notice when one breathes deeply, how the belly fills with air like a balloon.
5. On the exhale, focus on the belly and blowing it full of air. Notice how the breath feels going up and down the body.
6. Monitor breathing in this manner as long as desired, or until feelings of relaxation take over.

Suggestions for Catching the Breath in Meditation

Catching the breath in the midst of a busy life is much harder than it seems. One may desire to practice this exercise at home without interruptions before trying it in a stressful situation. Creating a routine of slowing the breath will make it easier to remember the exercise when feelings of stress emerge.

Journaling after practicing the catch breath meditation may also be helpful. After meditating, some find it helpful to write about what worked, what didn't, along with writing about any insights gained about the self and stress reduction during the exercise.

2.) Beginner's Breathing Meditation: Free Relaxation Script

This breathing meditation script will guide you to relax by focusing on your breathing.

When learning to meditate, it is helpful to keep sessions brief so you can maintain concentration. As you become more comfortable and skilled in meditation, you can increase the duration of your meditation sessions.

During this breathing meditation, you will focus on your breath. This will calm your mind and relax your body.

There is no right or wrong way to meditate. Whatever you experience during this breathing meditation is right for you. Don’t try to make anything happen, just observe.

Begin by finding a comfortable position, but one in which you will not fall asleep. Sitting on the floor with your legs crossed is a good position to try.

Close your eyes or focus on one spot in the room.

Roll your shoulders slowly forward and then slowly back.

Lean your head from side to side, lowering your left ear toward your left shoulder, and then your right ear toward your right shoulder.

Relax your muscles.

Your body will continue to relax as you meditate.

Observe your breathing. Notice how your breath flows in and out. Make no effort to change your breathing in any way, simply notice how your body breathes. Your body knows how much air it needs.

Sit quietly, seeing in your mind’s eye your breath flowing gently in and out of your body.

When your attention wanders, as it will, just focus back again on your breathing.

Notice any stray thoughts, but don’t dwell on them. Simply let the thoughts pass.

See how your breath continues to flow...deeply... calmly.

Notice the stages of a complete breath... from the in breath... to the pause that follows... the exhale... and the pause before taking another breath...

See the slight breaks between each breath.

Feel the air entering through your nose...picture the breath flowing through the cavities in your sinuses and then down to your lungs...

As thoughts intrude, allow them to pass, and return your attention to your breathing.

(Pause)

See the air inside your body after you inhale, filling your body gently.

Notice how the space inside your lungs becomes smaller after you exhale and the air leaves your body.

Feel your chest and stomach gently rise and fall with each breath.

Now as you inhale, count silently... one

As you exhale, count...one

Wait for the next breath, and count again... one

Exhale...one

Inhale...one

Exhale...one

Continue to count each inhalation and exhalation as "one."

(Pause)

Notice now how your body feels.

See how calm and gentle your breathing is, and how relaxed your body feels.

Now it is time to gently reawaken your body and mind.

Keeping your eyes closed, notice the sounds around you. Feel the floor beneath you. Feel your clothes against your body.

Wiggle your fingers and toes.

Shrug your shoulders.

Open your eyes, and remain sitting for a few moments longer.

Straighten out your legs, and stretch your arms and legs gently.

Sit for a few moments more, enjoying how relaxed you feel, and experiencing your body reawaken and your mind returning to its usual level of alertness.

Slowly return to a standing position, and continue with the rest of your day, feeling re-energized.