I'm Candi, with Inner Health Studio.

Welcome to edition 6 of Inner Health Studio Relaxation Tips.

Relaxation is not always easy. Check out the article below to read about some common relaxation challenges and how to overcome them.

In this issue...
1. Inner Health Studio Updates and News
2. Tip of the Month: Overcoming Relaxation Challenges
3. New Relaxation Scripts
4. Contact information and Archives

1. Inner Health Studio Updates and News

http://www.innerhealthstudio.com/relaxation-scripts.html

http://www.innerhealthstudio.com/relaxation-downloads.html

New this month in the Members Only area: Spiritual Meditation. Spiritual is whatever gives YOU meaning. Personally meaningful meditation is even more effective than regular meditation in inducing the relaxation response. The Spiritual Meditation script explains how to use a meaningful word or phrase to meditate, and guides you in a brief meditation.

To access this audio and other relaxation downloads in the Members Only area, go to: http://www.innerhealthstudio.com/membersonly and use this password: relaxation

2. Tip of the Month: Overcoming Relaxation Challenges

- Finding the time to do a relaxation technique
- It's not working!
- Relaxation actually causing anxiety
- Falling asleep when trying to relax
- Mind wandering
- Relaxation is not enjoyable

Here is some information how to overcome each of these challenges.

Finding the time to do a relaxation technique

It can be difficult to fit relaxation into a busy schedule. Often, people find relaxation helpful, but still continue to feel stressed because they just cannot find the time to regularly fit relaxation into their daily routines.

Quick relaxation techniques can be used any time and any place to relax quickly. Relaxation can also be made part of one's regular routine and purposely incorporated into a schedule. First thing in the morning, during a lunch break, or last thing at night tend to be good times for busy people to fit in relaxation. See this page for some more information on fitting relaxation in to a busy schedule:

http://www.innerhealthstudio.com/too-busy

It's not working!

When learning to relax, people often try different techniques and find that they are not able to experience a feeling of calm. This is perfectly normal because relaxation is a skill that must be learned.

When doing relaxation techniques, you are actually training your body to perform the relaxation response at will. Usually the relaxation response is automatic and not under voluntary control. Trying to relax on command can be like trying to control your heart rate on command - until you learn how, it's nearly impossible.

The good news is, the relaxation response is a natural response that your body already "knows" how to do. All you're learning is how to create this response at will. When doing relaxation exercises you receive all of the benefits of the relaxation response, even if you do not feel any different at the time.

With practice (try a different relaxation technique a few times a week) you will find that relaxation is more and more effective in helping you feel calm, free of tension, and relaxed.

Biofeedback can be a great way to learn to relax (and know if relaxation techniques are working). Find out how to use biofeedback here:

http://www.innerhealthstudio.com/biofeedback

Relaxation actually causing anxiety

A relatively common experience of trauma survivors is increased anxiety when they try to relax. Even those who do not have a history of trauma may find that relaxation exercises are not soothing, and in fact may be anxiety provoking.

Some of the reasons this may occur:

- relaxation is directive
- relaxation increases awareness of physical sensations (and therefore, of anxiety symptoms)
- some component of the relaxation may remind the listener of an upsetting experience
- relaxation can result in decreased awareness of the environment

Some strategies to overcome these challenges:

- distraction (artwork, TV, music, reading... whatever works)
- physical exercise or movement before, during, or after relaxation techniques
- selecting scripts with calming words rather than trigger words
- practicing desensitization to triggers
- using quick relaxation techniques for fast anxiety relief rather than enduring a long relaxation script if it is triggering anxiety

For more information, check out the upcoming Ask Inner Health Studio podcast, Part 6 of the Learn to Relax series, entitled "Relaxation and Trauma." This episode is scheduled for April 13, 2009.

Falling asleep when trying to relax

This is not a problem if your objective is to fall asleep, but if you are trying to experience the relaxation response, you need to be awake.

The best way to relax and remain awake is to select a position that is comfortable but not conducive to sleep, for example:

- sitting cross legged
- kneeling
- standing, leaning against a wall
- sitting in a firm chair

Mind wandering

This is perfectly normal, but it can be a challenge when the mind wanders so much that attention cannot be maintained on the relaxation technique.

It is important to remember that there will be thoughts going through the mind. Acknowledge and accept each thought without dwelling on it. Guided relaxation audio can be a good way to maintain attention on a relaxation strategy.

You may want to start with short sessions (one to five minutes at first) and work up to longer sessions as your attention span lengthens. Relaxation and meditation teach you how to focus the mind. It can be quite difficult at first, but over time most people find that they are more easily able to allow thoughts to pass through the mind without dwelling upon them.

For more information: The Beginner's Breathing Meditation audio explains how to meditate and guides you in a brief meditation.

http://www.innerhealthstudio.com/breathing-meditation

http://www.innerhealthstudio.com/breathing-meditation-audio

Relaxation is not enjoyable

Often people try some relaxation techniques and do not enjoy them. This can be because the technique takes practice to master, or because it is just not the right technique for you.

There are so many different kinds of relaxation, everyone will have at least a few techniques that are helpful and enjoyable (and some techniques that are not). Relaxation can range from meditation to guided visualization to progressive muscle relaxation to going for a walk to doing artwork to reading..... and so on.

You can experiment to find the kind of relaxation that works for you. If you are not sure where to start, you might find this relaxation quiz helpful to find out what sort of techniques might be right for you:

http://www.innerhealthstudio.com/relaxation-quiz

Can you think of any other relaxation challenges? I would like to hear from you!

Go to the following link to share your ideas:

http://www.innerhealthstudio.com/answer

3. New Relaxation Scripts

Beginner's Breathing Meditation
http://www.innerhealthstudio.com/breathing-meditation
This breathing meditation script will guide you to relax by focusing on your breathing.

Relaxation for Pain Relief
http://www.innerhealthstudio.com/pain-management
Relaxation of any type is effective for pain management. People who do relaxation exercises are better able to tolerate pain, AND they actually feel less pain.

Peaceful Place
http://www.innerhealthstudio.com/peaceful-place.html
This script will allow you to relax your mind and imagine your own safe, peaceful place. This place will be an imaginary area that you can visualize to help calm and relax your mind when you are feeling stressed.

Autogenics
http://www.innerhealthstudio.com/autogenic
Autogenics involves imagining that your limbs are warm and heavy, your heart rate is slow and steady, and your forehead is cool. This process will induce the relaxation response.

Peaceful Meadow
http://www.innerhealthstudio.com/peaceful-meadow
This guided imagery relaxation script will guide you to imagine relaxing in a peaceful meadow.

http://www.innerhealthstudio.com/subscribe

Visit the "members only" area of innerhealthstudio.com. As a subscriber to this newsletter, you are a member! Go to: http://www.innerhealthstudio.com/membersonly and use this password: relaxation