more relaxation

More Relaxation


Relaxation Techniques

more relaxation techniques


One technique is to repeat words or suggestions in your mind to relax and reduce muscle tension. For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.

Another technique is to focus on slowly tensing and then relaxing each muscle group. This helps you focus on the difference between muscle tension and relaxation. You become more aware of physical sensations.

One method of progressive muscle relaxation is to start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for at least five seconds and then relax for 30 seconds, and repeat.

Visualisation is another relaxation technique. You form mental images to take a journey to a peaceful, calming place or situation.

During visualisation, try to use as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot and loosen any tight clothing.








Relaxation is the next ingredient in our healthy, happy life recipe.

Our bodies respond to stress in predictable ways – the fight or flight response. When the stress is gone the body automatically returns to a balanced, resting state. However for some people who experience prolonged stress, the body does not fully return to this balanced state. Instead, the fight or flight response continues to work “overtime” which can result in negative consequences to their health.

Relaxation helps to quieten the body’s response to stress. It can prevent some of the “wear and tear” that comes from prolonged fight-or-flight reactions. Unfortunately the relaxation response is not automatic. It’s a skill that needs to be learned and practiced.

Next time we’ll look at some of the ways we can go about this.


Does stress causes disease?

Do you think stress causes disease?


The research now tells us that 90% of illness and disease is caused by stress.
Are you ready to learn how to release stress and feel inner peace and calm?


Does stress causes disease?


Beginners Meditation and Relaxation Classes start soon in Albury-Wodonga.
These classes include yoga breathing techniques as well as relaxation.

This class is for beginners and has a focus of techniques to help you experience meditation as well as some theory to understand the source of your stress. The techniques include Mindfulness Meditation to improve concentration, yoga breathing techniques as well as relaxation. The teaching pace is gentle and meditation time is gradually increased over the 6 weeks.

There is more information HERE.
If you have any questions please ring Kathleen on 0416 015 775



Relaxation – it’s good for you

Relaxation – it’s good for you


Take a deep breath and relax. Watch the tension melt from your muscles and all your niggling worries vanish. Yogis have given us this advice for thousands of years. Somehow we all know that relaxation is good for us.


Relaxation – it’s good for you


Now the hard science has caught up: a comprehensive scientific study showing that deep relaxation changes our bodies on a genetic level has just been published. What researchers at Harvard Medical School discovered is that, in long-term practitioners of relaxation methods such as yoga and meditation, far more ”disease-fighting genes” were active, compared to those who practised no form of relaxation.

The Sydney Morning Herald August 20 2009

What can you find that relaxes you?
Gardening, reading a good book, going for a walk?
Learning to be able to consciously relax your body is a great technique to have and we teach this in our Beginners Meditation and Relaxation Classes in Albury-Wodonga as well as in our set of 6 Meditation lessons on CD.

We trust you are finding time for these beneficial practices.

The Power of Relaxation

The Power of Relaxation


The Power of Relaxation


Today we want to remind you of the power of a relaxation practice.

This relaxation practice can be done for just a few minutes or longer.

Lie or sit comfortably. Turn off the computer and any other distractions. Let those around you know you are taking some time out. Set a timer if you wish.

Close your eyes. Take 3 long, slow, deep breaths.

Now start to move your attention systematically through legs, arms, trunk and head. Use any of your 5 senses to observe each part. Don’t worry if you get distracted, just return your attention to the last place you remember.

With each part there may be a vision, a colour or a symbol or an image of the body part. Equally there may be a sound, taste, smell or the physical sensations. Whatever you experience is perfect.

Deep physical relaxation is very enjoyable. However it has powerful benefits that go way beyond enjoyment.


It brings our bodies out of the reactive Flight/Fight state and into a more healthy resting state.

You may know that the Flight/Fight mechanism is designed to save lives. We either run or we fight. To help with this our bodies pumps cortisol around the bloodstream so that our arms and legs move with the required urgency. This same mechanism pumps blood away from our brains!

Have you noticed that your brain is less able to make decisions and complete tasks when you are stressed.

Can you make a commitment to yourself to try this practice today or tomorrow?

Abdominal Deep Breathing

Deep Abdominal Breathing


Are you fearful when you hear of family and friends with cancer? It is such a scary disease.

Today I want to share with you a technique that may protect you from this common disease.

Nobel Prize winner, Dr. Otto Warburg from the Institute of Cell Physiology says:

“Deep breathing techniques increase oxygen to the cells and are the most important factors in living a disease-free and energetic life. When cells get enough oxygen, cancer will not and cannot occur”


Deep abdominal breathing

This will relax you as well as improve the levels of oxygen getting to your brain and other organs.

Sit or stand and take 10 long, slow, deep breaths and allow your tummy to expand with an intake of breath and return to normal on the outward breath. Can you try this now?

Deep abdominal breathing benefits:
  • More oxygen into your brain
  • Improved lymphatic drainage
  • Relaxing
  • Some stress starts to drop away
  • Improved lung function

When I teach abdominal breathing in my meditation classes I get people to lie down. While this is not essential it can help to really relax you.

Here are some instructions:


Do you want to lower your stress and improve your health?

I recommend doing 10 rounds of abdominal breathing every morning and last thing at night. It will lower your stress levels and help you to get a restful night’s sleep.

We’d love to hear how you go and if you have any questions.