Instant Stress Busting Tips:
(Part 2)

 MANAGING YOUR STRESS THROUGH MENTAL IMAGERY
(Exercises That Enhance Your Reiki Session)

 We are not always able to escape our environment when we feel stressed.  For some, taking a simple walk to clear the head is something that must be put off.  What we all can do, though, is take a few moments to sit in our chair and use imagery to melt away our stress.

 Used with deep breathing, Imagery can be a powerful anti-stress tool.
 
Imagery makes good use of our imagination.  From the imagination we can draw on any number of experiences.  We can recall a time and a place where we were at peace, where our surroundings were blissful and beautiful to the eye.  We can recreate from memory to bring ourselves out of a stressful situation and into an intensely relaxing situation.

 When you picture a pleasant and relaxing scene in your mind, this reduces stress. Your body quickly responds by relaxing. On the other hand, if you create an image in your mind of an unpleasant and stressful situation, your stress levels will quickly increase.

 

 To Create Imagery

 Many people enjoy listening to a quiet CD of a favorite nature retreat or similar when doing this imagery

 Begin by relaxing in a comfortable chair and deep breathing.  Take deep, cleansing breaths and then release them slowly.  Start by imagining a scene, place or event that you recall as being safe, peaceful, restful, beautiful and happy. Bring all your senses into this imagery with recalling sounds of cool, running water, the song of birds, the smell of fresh cut grass, the heat of the sun, etc. Imagine that you are at a place free from stress and pressure.

Concentrate on developing your five senses.  Savor the pictures of serenity.  Smell the freshness of nature.  Feel the warmth and comfort of the sun and the air.  Behold of the beauty of the animals, of nature.  Each image will be different to each person.  Really focus on what you can see, taste, touch, smell and feel.

 

Now imagine that all of your stress, all of your worries and all of your concerns are being zapped from your body.  Feel each stress point release as if into thin air.  As you feel the stress drain from your body return back to your picture of imagery. Relax there and deep breathe.
 
Imagery substitutes your actual experience with something much more ideal.  It allows you a renewed sense of self-confidence to take on the stress of your life. During imagery, your body is relaxed and recharged.  Your stress levels lessen and adrenaline disperses.  It gives your mind and body a break over the stress having control and you have complete mastery over the mind and body for that time. Imagery is a great life balancer!

 

 PHYSICAL RELAXATION

 Stress and physical relaxation do not co-exist.

  Physical relaxation techniques are highly effective in reducing stress. The highest form of relaxation is achieved with both physical and mental techniques used together.

 Physical relaxation techniques are useful to reduce muscle tension and manage the effects of the fight-or-flight response on the body. This is particularly important when you are under pressure.

  

Deep Breathing Technique

Deep breathing is a very simple, effective way to relax. It is a core part of well-known relaxation techniques, everything from the "take ten deep breaths" approach to yoga relaxation and Zen meditation.

 It works well with complimentary techniques such as progressive relaxation, relaxation imagery and meditation to effectively deal with stress.

 To use the technique, take a number of very deep and purposeful breaths and then relax your body further with each breath out. There is no magic to doing this.  It is that simple!

Progressive Relaxation
 

Progressive Relaxation will relax your body, especially when your muscles are the most tense.

 The idea behind PR is that you purposely tense a group of muscles so that they are as tightly contracted as possible. Hold them in this state of extreme tension for only a few seconds. Next, relax the muscles as you normally would. Next, consciously relax your muscles yet further so that you are as relaxed as you can be.

 By first purposely tensing your muscles, you will then be better able to relax your muscles than if you tried to relax your muscles directly.

 Experiment with PR by forming a tight fist, and then clench your hand as tight as you can for just a few seconds. Relax your hand now and then go back to the same tension. 

 Finally, relax your hand again so that it is as loose as possible. You should now feel very deep relaxation in your hand muscles. You can exact the same result by doing this exercise throughout your entire body.

 

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