How to relax your mind
Here’s a little relaxation exercise and how to relax your mind. It is very simple to set up and does not require much practice to be effective. You will be able to apply it as soon as you feel your emotions invade you.
It is a small exercise that can be very useful because you probably have many moments when you can feel yourself losing control of your emotions. Make sure you practice it once or twice when you’re feeling well so that you can apply it when you’re feeling bad.
You may already know this little relaxation exercise because it is an exercise that comes up often to manage the emotions we may be experiencing. Take the time to do it well and to understand it well so that it can be as effective as possible as soon as you feel bad.
Situations where your emotions overwhelm you
Before discovering this small exercise of relaxation, let’s see, together, some situations where your emotions can take over. You have probably experienced some of them. Keep in mind that this exercise will allow you to better live these situations.
You may have already had the unpleasant surprise to see that one of your messages remains without reply. Instead of panicking or making a fuss, you can use this exercise to relax in the future. You will be able to think more clearly and not necessarily see things in a negative light.
You may also feel uncomfortable after an argument. Rather than just blaming yourself, you can use this exercise to take a step back from the argument. This will give you a better sense of what you need to do to improve the situation.
As you can see, this exercise is all about taking a step back. The emotions you may be experiencing may cause you to overreact to an event. By practicing this little relaxation exercise, you allow yourself to step back enough so that you don’t react immediately to something that hurts you. This exercise works especially at the beginning of a “crisis”.
How to relax your mind: exercise
Now that we’ve taken the time to see how this exercise can be useful, let’s take the time to discover this exercise.
You will have access, at the end of the article, to a summary of this little relaxation exercise, if you don’t want to take the time to read the details. Don’t hesitate to come back to this page regularly to remember the different steps. You can also create your own sheet to remember all the steps.
Make yourself comfortable
To begin, it is important that you are comfortable to practice this exercise. If you can, lie down. If not, try sitting down. But it is essential that you take a position where you feel comfortable in order to best practice this exercise.
If you feel uncomfortable during the exercise, don’t hesitate to move. Just do it in a relaxed way, without doing it too suddenly. The important thing is that you feel as comfortable as possible throughout this exercise.
Breathe out all the air from your lungs
Next, make sure you exhale all the air from your lungs. Do this in a calm and relaxed way, without forcing. You can imagine, if you want, a small balloon that deflates gradually. Do the same; simply empty the air out of your body gradually.
It’s really important that you don’t force yourself throughout the exercise. It is a relaxation exercise and you must, therefore, make sure that you take the time to do each step well. Give yourself the right to take time for yourself and enjoy this time away from the excitement of life.
How to relax your mind: Breathe in a little air
The goal, then, is to take the time to breathe in a little air, without forcing. You don’t have to fill your lungs completely. The goal is not to take a full breath, but to leave a little space in your lungs.
Take the time to breathe in through your nose. Breathing through your nose is much better for your health because it allows you to filter the air better. On the contrary, if you exhale, make sure you do it through your mouth. Alternating between the mouth and the nose allows you to relax more.
Keep this air in you for about ten seconds
After breathing in some air, make sure you keep the air inside you for about ten seconds. Become aware of the air inside you and focus on it. Try not to think about anything other than the air in your body.
By doing so, you will promote gas exchanges in your body so that you can be more relaxed. Focusing on the air in your body also allows you to stop thinking about what can hurt you. It is, therefore, important to keep the air inside you for a few seconds.
Breathe out the air from your body and repeat the previous steps
Once you have done all the steps, you will need to repeat them several times. Depending on your level of anxiety, you may do this process more or less times. Try, if you can, to do it at least five or six times. This way, you will feel a greater effect on your mind.
If you have less time to do this exercise, or if you are in an environment that is not favorable, try doing it just once or twice. You will still have some small effects, and it’s always better than doing nothing at all.
How to relax your mind: Focus on your heart
When you have taken the time to do the previous steps several times, take the time to focus on your heart. At the same time, try to slow down your breathing as much as possible. Take deep breaths from your belly and breathe out completely at each cycle.
At the same time, listen to your heart. Feel it beat and take time to observe how it beats. By focusing on your heart, you are more open to your emotions and less focused on what can hurt you.
Take time to explore your body
Then shift your attention from your heart. Take time to explore your whole body through your mind. Ask yourself where in your body you feel most relaxed. Also, look for the places in your body where you can feel the most tension.
As you do this, make sure to keep your breathing as deep as possible. Take as much time as you want for this step. You can take only a few seconds or, if you want, you can take several minutes.
Do positive visualization
Once you have done all of these steps, take time to imagine something that feels good. It can be an object, a person, a dream, or a happy moment you have experienced. The important thing is to have a positive image to propose to your mind.
Then, while keeping a slow breath, let this image dissipate. Take the time to enjoy the end of this little relaxation exercise. Once the image you’ve chosen has dissipated, make sure you get back to your day. Be as relaxed as possible.
Managing your emotions requires relaxation.
If you are having trouble managing your own emotions, you may not be relaxed enough. This little relaxation exercise will allow you to offer yourself a moment of relaxation on demand.
Do not hesitate to practice this exercise by taking time away from everything. If you can, make sure you practice relaxation exercises regularly in a relaxing environment. You can do this in front of the sea, for example. If you can’t, you can make sure to put natural sounds in your environment to create a sound environment that is beneficial to your well-being.
If you are not sensitive to this kind of exercise, you can try cardiac coherence, which can also bring a lot to your life.
Summary on how to relax your mind
To end this article on how to relax your mind, here is a brief summary of the different steps. Keep your possessions aside so that you can use them when you need them.
Make yourself comfortable.
Breathe out all the air from your lungs.
Breathe in a little bit of air, without filling your lungs.
Keep this air inside you for a few seconds.
Exhale and repeat the previous steps.
Focus on your heart.
Explore your body.
Visualize with positive images that makes you feel good.
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