Do you struggle to relax? Does your mind race with thoughts and do you find it difficult to unwind? Do you suffer from anxiety and find it hard to calm your mind?
If you do, try this simple and effective 10-step deep relaxation technique to promote deep relaxation. Try this deep relaxation technique in the evening to help you relax before bedtime to promote better quality sleep.
10 Step Deep Relaxation Technique
Take 10 deep breaths.
When you inhale, breathe in through your nose and exhale through your mouth.
Concentrate on the rhythm of your breath.
Feel your breath going gently in and out.
With every in-breath, imagine the air is a soothing blue or green colour.
Allow the air to bring healing energy into your body
Allow the energy to spread throughout your entire body repairing every part of you.
With every out-breath, imagine the air is a red colour.
Allow the red colour air to take all your stress and worries with it.
Release the red colour air far away.
After the 10 breaths, make the largest smile you can.
Feel a wave of happiness and positivity spread over your entire body.
Think of 3 things you are grateful for.
Focus your attention on each one.
Absorb all the positive energy associated with each thing you are grateful for.
Repeat the following positive affirmation to yourself 10 times:
I love myself
I am grateful for every day of my life
Imagine a large white soft fluffy cloud descending over you.
Allow the cloud to completely surround you in loving, protecting, healing energy.
Know that you are completely protected from all the outside negative energy.
Imagine a large heavy wooden crate.
Place all your negative thoughts, emotions, fears, worries and phobias in the crate and place the lid on it.
Place a large heavy stone on the lid and tell yourself that you will deal with all those issues when you are ready.
Continue to focus on your breathing.
Imagine your favourite safe place.
Really be there in your favourite safe place.
Focus on the sounds you can hear, things can you see, things you can touch, sensations you can feel.
Continue to allow your thoughts to come and go, passing by without judgement.
Make the biggest smile you can.
Remain in your favourite safe place for as long as you need to.
10-step Deep Relaxation Technique Benefits
Relaxation techniques may not be a top priority in your life, but if you include this 10-step deep relaxation technique you will enjoy these health benefits:
- Slower heart rate
- Lower blood pressure
- Slower breathing rate
- Improved digestion
- Controlled blood sugar levels
- Reduced activity of stress hormones
- Increased blood flow to major muscles
- Reduced muscle tension and chronic pain
- Improved focus and mood
- Improved sleep quality
- Lower fatigue
- Reduced anger and frustration
- Boosted confidence to handle problems
For more information on the health benefits of relaxation read this excellent article.
Relaxation techniques take practice
As you practice this deep relaxation technique, you can become more aware of muscle tension and other physical sensations of stress. Once you know what the stress response feels like, you can make a conscious effort to practice a relaxation technique the moment you start to feel stress symptoms. This can prevent stress from spiralling out of control and decreasing your quality of life.
Any relaxation technique is a skill and your ability to relax improves with practice so remember to be patient with yourself.
If you would prefer, try listening to my deep relaxation technique recording for at least three weeks.
This is a great way to give your mind something else to focus on so you can deeply relax.