If meditation isn't for you
Meditation
Meditation. The best practice for the stressed mind, the exercise that can improve your focus, the key to increasing production, etc. We have all heard the amazing benefits of meditation, but how many of us can actually meditate? Can we quiet our mind to nothing except the breath? Then avoid self-judgment when our minds wander to something other than the breath?
Now I am no expert on meditation, and I know many other meditation types aren't as restrictive. I also commend those who can successfully be truly mindful and practice equanimity.
However, if you're like me and find meditation more frustrating than relaxing, here are a few techniques I've tried.
Guided Imagery
This is my FAVORITE relaxation practice! You will focus on your breath during guided imagery, but your breath will be connected to an image in your mind. This image is usually linked to the ridding of your stress. Such as the clouds (my favorite!) practice where you breathe in clean air from a white cloud and breathe out your stress into a gray cloud.
Here are two of my favorite guided imagery practices (there aren't the same practices I used because I got mine through BYU):
https://www.youtube.com/watch?v=z39iodZOf00
https://www.youtube.com/watch?v=dsLAojjl85Q
Autogenics
Autogenics is one of the most effective ways of getting rid of undue tension. The first time I practiced autogenics, I was shocked by the sensations of relaxation I felt in my body. It feels a little weird at first, but if there is any relaxation technique I'd beg you to try, it is this one.
Here are two practices that I enjoyed:
https://www.youtube.com/watch?v=5Lzi4T6mu0U (this one is a full-body practice)
https://johnmccauleyphd.com/autogenic-training-for-psychological-relaxation/
Progressive Muscle Relaxation
This technique brings out my inner geek! For those who suffer from tension headaches or tight muscles, progressive muscle relaxation takes advantage of the Golgi tendon organ reflex. The Golgi tendon is in charge of telling our brains how much tension our muscles have (so how strong we're contracting them). When we contract a muscle too hard, our Golgi tendons tell our brain, so we stop a contraction. An example of this is when an over-ambitious guy at the gym is trying to impress a girl by curling a ton, and when his muscle contracts past its limit, he drops it.
By flexing our muscles, then slowly relaxing as we breathe out, we take advantage of the Golgi tendon reflex. Progressive muscle relaxation has us flex as hard as possible, and our Golgi tendon is quick to tell our brains. Relaxing during this reflex provides maximal relaxation. This really helps to get rid of overly tight muscles and to say goodbye to tension headaches!
Here is a practice that I really like:
https://www.youtube.com/watch?v=HFwCKKa--18
Yoga
Everyone knows about yoga's amazing relaxation properties, but personally, I had never tried using yoga as anything but a workout. While there are yoga practices based more on meditation, I enjoyed yoga practices with more movement, especially those with good stretches.
My all-time favorite yoga practices are all by Yoga with Adrienne. I love her perky attitude, realism, and her quirks. Her relaxation practices are calming and also amazing for when you're feeling tight.
Here are some of my favorite:
https://www.youtube.com/watch?v=HtSSMx-LbQ4 (this one is magic for the lower back!)
https://www.youtube.com/watch?v=jHZPtn15agE
Relaxation is about you!
This isn't a comprehensive list of relaxation techniques; it is just a few things I found to work for me. Some may work for you, some may now, and maybe none will, and that is okay! Relaxation is about what works for you. What makes you feel relaxed?
I tried to meditate forever because it seemed like the gold-standard of relaxation, but the truth is, everyone has a different gold-standard. Find what time of the day, the amount of time, and the technique that works for you. Remember, relaxation is about you!
Also, here is my textbook for my stress management class that has more information about all these techniques and many other helpful insights to stress management:
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