The term “relaxation” has quite a wide use and it can include any activities that relax the mind and body. For some people it can be dancing,
drawing, listening to the music, walking, socializing, etc. Relaxation as a technique activates relaxation response in the body. We can see it as helping a body to reenergize, calm and improve feelings. Once we calm the mind and body we are open to being positive and balanced. Relaxation response is a reaction in the body, the opposite of stress response. We should include regular relaxation in our schedule regardless how busy it might be. At times just brief relaxing breathing can provide quick relaxation and it can be done almost anywhere. We can relax in different positions. We can experience full physical
ease while stretching the body lying flat on the back as shown in the picture. Some people might fall in sleep, doze and we should allow enough time to return gently; gradually attending the present moment.

In relaxation and meditation we exercise a state as just before we get up in the morning or before sleep, alpha brainwaves. We can produce deep relaxation or light sleep, theta brainwaves. In these states the brain doesn’t process much information while it stays receptive and absorbent. Thus in meditation and relaxation we gently control the brain’s electric activities. Practically, we interrupt the electric cycle to produce the one we want. We allow the brain in a gentle way to relax and absorb. This can be hugely beneficial. Particularly in busy days when we tend to ruminate, we are overstimulated or restless, lack of restorative sleep, experience unwelcome feelings or when the body is unwell.
The other important benefit from guided relaxation and meditation is the brain’s production of natural good chemicals, endorphins, such as beta-endorphins or dopamine. These chemicals are associated with happy and relaxed feelings. They are beyond enlarged mental clarity when the right side of the brain (right hemisphere) creates images and allows experiencing pleasure. It’s amazing that this effect can last hours or days. With the regular practice the adaptability of the brain allows changes; the brain changes by itself.

Progressive muscle relaxation has been used over the century for its strong and immediate effects as it uses the powerful connection of the body and mind. Through relaxation of the body we are able to relax the mind and release mental tension that “stores” in the body, too. This exercise is very simple and anyone can apply it in various setting. With frequent practice we improve ability to quickly relax and let go of mental distress. You scan the body, contract the specific muscles, hold for few seconds and release. You can observe the changes in muscular and mental tension after you let go. Read the script to become familiar with the practice. Progressive muscle relaxation or relaxing breathing are perform while sitting upright.

When the things seem difficult to cope with; when everything and everyone seem to be against you; when life just seems hard, read this book and remember this simple phrase:
“In the mind and self, be The Strongest You”

-Use the strength within you to enjoy life and simply being you. Learn to promote positive thoughts, improve feelings and achieve your full potential.