Quick Relaxation at Home and Work
Women's Care physician Gary LeClair, MD, recommends the following simple relaxation exercise. Known as a body scan, it can be done in just a few minutes at home or in the workplace.
Sit with your feet flat on the floor, hands on knees and eyes closed. Slowly and systematically allow your attention to move through your body, concentrating on relaxing each body part as you go. Start with awareness of your breathing as you take slow, deep, even breaths. Observe the different sensations in your body as the air moves in and out of your nostrils and fills your chest and abdomen.
Next, focus your attention on the top of your head while continuing to breathe deeply. If your mind wanders, gently bring your attention back to the feeling in your head. Concentrate on it, then move slowly down, through your whole body, becoming aware of your neck, shoulder, arms, torso, thighs, knees, lower legs, and ankles.
Pause at each body part, and concentrate on letting go of tension. You can do a quick body scan in just a few minutes to pinpoint areas of tension. Or you can take 30 minutes or more moving very slowly through your body as you practice the skill of focusing inward.
Sit with your feet flat on the floor, hands on knees and eyes closed. Slowly and systematically allow your attention to move through your body, concentrating on relaxing each body part as you go. Start with awareness of your breathing as you take slow, deep, even breaths. Observe the different sensations in your body as the air moves in and out of your nostrils and fills your chest and abdomen.
Next, focus your attention on the top of your head while continuing to breathe deeply. If your mind wanders, gently bring your attention back to the feeling in your head. Concentrate on it, then move slowly down, through your whole body, becoming aware of your neck, shoulder, arms, torso, thighs, knees, lower legs, and ankles.
Pause at each body part, and concentrate on letting go of tension. You can do a quick body scan in just a few minutes to pinpoint areas of tension. Or you can take 30 minutes or more moving very slowly through your body as you practice the skill of focusing inward.
