We all get to a stage where we’ve just had it. We need a break. Well if a holiday is out of the question, try these relaxation techniques to revitalize your body and mind.

Meditation

Join a local meditation group or buy one of the many instructional CD’s on the market. Be sure to meditate in an environment which is comfortable and with minimal noise and distractions. You may find yourself falling asleep the first few times you try this but it is a great way of relaxing and also provides you with greater concentration skills.

A simple way of relaxing the mind with minimal expense or training is with a method called Progressive Muscle Relaxation. Start by lying on the floor, on your back with your hands by your side, and your eyes closed. Imagine you are at the most relaxing place you could imagine, it may include a tropical island, waterfalls, whatever you find relaxing. Whilst you are thinking about the sight, smell, and sounds of your surrounding take 20 long, deep breathes. Once you’ve reached 20 you will be ready to begin the muscle relaxation. Start at the toes by tightening (contracting) the muscles in the toes for 5 seconds then relax them. As you relax them feel the tension sink from those muscles and escape the body into the ground. Work your way slowly through the body going to the feet, calves, upper thigh, abdominals, hands, arms, chest, shoulders, neck, and then the face. Each time feeling the body sink deeper into the floor as the tension is released from your muscles. Finish with 10 more deep breathes.

Massage

Massage is a great way to promote recovery because it increases blood flow deep into the muscles, and is really relaxing! Swedish massage is generally the lightest form but some people really like a deep tissue massage. Be sure to only consult a suitably qualified and registered masseur.

Hot/Cold Showers

Never do this if you are suffering from a virus or cold or if you have a recent soft tissue injury. It involves alternating the water temperature between hot and cold for set periods.

Start by having a shower with the water at the usual temperature and clean your skin with soap. The temperature is then alternated between hot (35-38°C) for 1-2 minutes, then cold (10-16°C) for 10-30 seconds. Repeat this 3 times then finish with a shower at normal temperature. Always drink plenty of water when you get out.

Hot/Cold Spa

Guidelines are the same as for the Hot/Cold Showers but 3-4 minutes is spent in the spa and 30-60 seconds is spent in the cold bath.

Rest Days

If you exercise every other day of the week do nothing on this day. Sunday’s are great for this!

Sleep

Sleep is often what people do when they have finished everything else for that day but it must become a higher priority. A lack of sleep makes people irrational, moody, and low on energy. Try to get 7-9 hours sleep per night. To ensure a great night sleep try to avoid too much alcohol, caffeine, nicotine and high protein meals.

Cross Training

Cross Training is participating in an activity which is different to your normal training regime. Indoor rock-climbing, cycling, rowing, basketball, or in-line skating are just a few examples. The only requirement is that the intensity must be light.

Music

Just kick back, relax, and listen to any music that you enjoy. You will be surprised at how mentally refreshing this can be!

Movies

Go and watch a new movie at the cinema or hire out one of your favorites from the video store. Once again, a great way to relieve stress and relax mentally!

Progressive relaxation exercised are based upon an awareness of tensions within various parts of your body and an awareness of how these same parts of your body feel when they are relaxed.

Once you are able to recognize the difference between tension and relaxation it is then a matter of slowly learning how to focus your attention on relaxation of any tense areas to bring about both fast and effective relief.

Although we often think that we know what it feels like when we are tense or when we are relaxed, few of us have ever really taken the time to consider in detail just what these states feel like and would find it very difficult to describe our feelings.

Here is an exercise that is designed to help you to learn to sense both tension and relaxation within various areas of your body.

1. Find somewhere that is quiet, either indoors or outside, and lie on your back in a comfortable position. Take a few deep, cleansing breaths, breathing in through your nostrils and then out through your mouth.

2. Then, starting at your feet, begin to tense your muscles one group at a time. Begin by making fists with your toes and, as you hold the tension in your toes, add further tension to your whole foot. Now, start work progressively up your body adding tension to your ankles, calves, and knees. Throughout this exercise it is important to focus your attention on specific muscle groups but you should also be careful to ensure that you continue breathing normally.

3. Gradually and slowly work your way up your body moving on to your upper legs, lower abdomen, chest, hands, arms and shoulders all the way up to your neck and head. Contract the muscles of your face, your eyes and your jaw. By now, your entire body should be one tight ball of tension.

4. Hold this tension for a moment and pay particular attention to how it feels. Are your muscles quivering? Does it ache? Do you feel any pain?

5. Now imagine that from a source high above your head an immense "shower" of relaxation begins to flow over you. Imagine warm, soothing water pouring first onto the top of your head and then running down across your face and relax those muscles in response to this shower.

6. Work slowly concentrating your attention of just one part of your body at a time and imagine the water continuing to flow over you, relaxing all of the muscles in your body as it moves down through each part of your body in turn until it reaches your toes and you are completely relaxed.

7. Once you reach your toes, continue to picture yourself bathed in relaxation and take note of just how your muscles feel now and how the gentle "burn" of your muscles spreads a warm glow throughout your body.

8. Breathe deeply in through your nose and out through your mouth several times to help restore oxygen to your muscles and, if you still feel tense, then simply repeat the exercise until you feel completely relaxed.

Pools - A Place for Recreation and Relaxation

Imagine a hot summer day where you come back from the days work tired, hot and sweaty. What better way to relax and cool off than a swim in your own backyard pool, just lounge in the pool and let the day's worries float away...No membership fee. No driving to the gym.

Splashing around in the water through the hot summer sounds like heaven for the kids as well. You can easily keep your kids happily occupied for hours with pool toys such as water slides, volleyball, float etc. Watch them splash, throw, squirt and have a blast playing with these pool toys in the swimming pool.

A backyard swimming pool can be your greatest joy and pleasure. Whether you want a place to entertain friends or family, a gathering spot for your kids to enjoy, a private place where you can swim anytime of the day or night, or you just want to beautify your backyard.

The soothing sound of water from a waterfall or spillover spa can add to your relaxation. With the addition of a heater, slide, diving board, safety cover or outdoor toys and games, your retreat can bring enjoyment to people of all ages. Fiber optic lighting can further give a soothing ambiance to your evenings and add beauty to your backyard paradise.

A pool definitely brings family and friends closer together while enhancing your quality of life through recreation and relaxation. You can enjoy swimming pool parties with your friends and family, enjoy a big weekend splash. Having your own pool gives you the freedom to do so any time any day.

Since swimming has therapeutic benefits, backyard pools can be great additions for more than simply entertaining. They make sense as a low impact way to strengthen muscles or just relax. Swimming, water walking, or water aerobics can be ideal for people with physical disabilities or injuries.

In fact you actually can allow your swimming pool to freeze over in the winter and use it as a skating rink. That is of course if you live in a climate that sees a couple months of below freezing temperatures, you're an ideal candidate.

Today, almost any shape is possible from elongated lap pools to vanishing edge pool or infinity pools where the water seems to tumble off the edge of the earth. In fact, most pools are modified to meet the needs of the homeowner to include amenities such as a kid's pool, Jacuzzi, or a counter-current machine for exercise. All you really need to design your own pool is a spark of creativity and a contractor.

A swimming pool is something the entire family can enjoy and benefit from. It offers fun, fitness, relaxation, recreation and entertainment. So dive in! And have fun.

What time of day is best to practice is whenever it will best fit your schedule. For beginners to make meditation a habit it is recommended to set a definite time. This way if you miss your meditation appointment you are aware of the omission and can reschedule with yourself before the day is over.

When beginning to meditate, it is good to have a routine or ritual. Routine and ritual will key the mind into what is going to follow. The routine / ritual can be simple or elaborate, whatever suits your personality.

A basic routine is deciding to relax and meditate every day at the same time and in the same setting. Meditating in the same place when starting is also helpful to develop habit and focus.

The optimum setting is one that is comfortable and quiet with minimum distractions obviously away from telephones, TV, adults or children interrupting. Some meditators have to compromise on comfort to gain quiet. I know people who meditate in their bathroom or garage to access quiet time. You might want to try several locations before settling on your favorite. If you are interrupted, just acknowledge what is happening and return to your practice when possible. Eventually you will be able to be in a light meditative state anywhere, even with your eyes open.

Ritual can be as simple as just knowing it is the time that you decided to meditate and going to your meditation place. Or, you can elaborate and use candles, incense, crystals and other background objects that aid your sensation of peace or power.

I do not recommend using music during meditation as your mind will listen to the music instead of focusing. Keeping brief notes or a journal on your daily sessions is also recommended.

It is best to wear non-restrictive clothing with as much natural fiber as possible. Loosen belts, ties and if possible remove shoes and socks for some styles.

Sit however is comfortable for you. If you enjoy sitting with a pillow on the floor, go for it. It is also perfectly acceptable to sit with a straight back in a chair and let the chair support your back. (I sit in a chair with my back supported and my legs crossed under me.) Your legs do not need to be crossed and the feet can rest on the floor. Observe the position of your shoulders, neck and head. Relax your shoulders down and lengthen them straight out. Relax your neck muscles. Feel that your head is balanced and centered on your neck. Image that your head is a fish bowl and if it is tipped forward or back, you will spill water and fish out! Check if your jaw is relaxed by allowing the lower jaw to drop slightly.

Breathe through your nose. Begin each lesson observing a few breathes expanding the abdomen on the inhale and contracting the abdomen on the exhale. More detailed breathing instructions are given in the Zen lesson.

How long to meditate? A ten to fifteen minute meditation session will give you results. If you choose to meditate longer, it is because you enjoy the activity (or should I say non-activity). Greater results are not necessarily achieved by time spent in practice as much as your consistency and concentration during practice. Decide how long your meditation will be. Choose whatever works best for you to time the session. Set a timer to ring when your session ends or tell your mind to alert you when the set time has passed. Eventually your mind will know precisely when your set time is up. Do not use this method until you have perfected it if you are on a tight schedule.

During mediation and visualization you will be aware of any outer physical situation that requires your immediate attention. Mediation is a state of heightened awareness not of unconsciousness.

These technique are very effective in bringing about relaxation. At first, it may take a while to master, but once there, you’ll wonder how you ever coped without it.

This technique is useful if you have limited time.

1. Find a space free from interruption.


2. Begin by closing your eyes. Imagine yourself to be calm and relaxed.


3. Breathe in slowly and calmly. As you breathe out, release all the tension within you.


4. Imagine you are inhaling calm and exhaling stress, freeing it from your body.


5. Continue this way until you feel your body and mind are relaxed.

Find a warm, comfortable room, free from interruption. Wear loose comfortable clothing. If you have a relaxation CD, use it, although it is not necessary. Follow these steps:

1. Lie on your back or sit down in a comfortable position.


2. Rest your arms at your sides, palms facing down.


3. Inhale and exhale slowly and deeply.


4. As you breathe, clench your hands into fists and squeeze them for 15 seconds. Focus on your fists only, feeling the tension in the muscles.


5. Then let your hands relax. Feel the release of tension from the muscles.


6. Continue in this way working through your body.


7. You will want to tense and relax your face, shoulders, back, stomach, pelvis, legs, feet, and toes.


8. Hold for 15 seconds and then relax your body for 30 seconds before moving on. As you relax, your body will feel like it is sinking into the ground.


9. By the end your body will feel really heavy and relaxed.


10. Lie still for a moment, enjoying this state of being.