The Relaxing Quality of Nature

As the world continues to advance and turn to technology to function, the human beings that create the technology search for ways to get back to nature and unplug whenever possible.  The goal is to not get bogged down in the gadgets that were initially meant to make life simpler, but that have instead, created a faster and more demanding world.

No matter how much technology has helped humans to simplify their lives, it has also reminded them that humans are still a part of nature, and also a part of all of the other living beings on this planet that move and function with the forces of nature.

In other words, humans are not the machines they create!  A human being continues to move with the seasons and the natural rise and set of the sun.  Humans need sleep, sunshine, and enough relaxation to renew the changing human body that works tirelessly sometimes to meet its needs.  That's why it's important for human beings to get back out and into nature whenever possible.

There is no debate that it's not natural for the human body to sit at a computer all day.  It's not even natural for it to sit at a desk all day.  For example, it's not natural for the human eyes to focus on an office wall or computer screen all day that is only inches or feet away.  The human eye is meant to look close and far, and sometimes within the same task, such as looking at the mountain tops in the distance and then at the flowers at one's feet.  It's important to step away from your desk now and then and aim your eyes at a distant target such as the horizon or distant landscape.

The human body begins to become unstable when it doesn't walk enough or stand enough or move enough.  And the various senses that the human body uses, need to be exercised frequently in order to stay sharp and function well.  Human instincts can't be sharp if they are not used for anything more than scrolling up and down a computer screen, or for typing.

When looking at what the various culprits are that contribute to your stress, measure the list of items that put demand on your body in the way we might put demand on a machine.  Machines are expected to function non-stop, repeatedly, and many times as fast as they can possibly function.  But human beings can't function that way for long.  Think of getting out and into nature as a way to recalibrate your body and instincts so as to help you remember you are human, and not a machine.

Thanks to Elisa Bracco for the wonderful photo
https://creativecommons.org/licenses/by/2.0/

Relaxation and the Joy of Missing Out (JOMO)

We've all heard of the term FOMO, meaning "Fear of Missing Out", but not everyone has heard of the term JOMO, the "Joy of Missing Out".

FOMO is the idea that whatever others have, or are doing, is somehow better than what you have, or are doing (even if it's not really true), and that you are somehow missing out on something.

FOMO tends to lead many of us to try to live life to its fullest and take in all we can--while we can.  But eventually choosing one activity, piece of information, or item means we are NOT choosing all of the other possibilities.  Trying to choose everything doesn't really work and trying to say "yes" to all options can eventually wear a person down.  It can lead to overloaded schedules, overwhelming amounts of information, and eventual burnout.

Where one individual may feel compelled to photograph proof of all the activities they have actually participated in, others may view the posted photos from social media with a gnawing belief that they must be missing out on something.  This ongoing frustration causes a sense of unease and internal pressure to constantly be on the go, while paralyzed by the indecisiveness of having too many options.

JOMO is the realization that sometimes it's perfectly fine to miss out on stuff other people are doing.  Sometimes it's okay to just unplug, unwind, and relax from the attentive, ongoing comparisons with others and what they are up to.  You don't have to unplug all the time, but taking breaks in order to appreciate the Joy of Missing Out, can be good for your mental health and psychological well being.

Sometimes we need to go offline, or say no to an activity we don't want to do, for which we might otherwise say yes to.  We don't always have to be at the bar, party, social gathering, game, concert, etc.  It's okay to read a book, have a quiet conversation with a friend, soak in the tub, or just listening to some music.

The bottom line is to make the best use of your time and try to reduce your comparison shopping among the many activities available in the world.  The Joy of Missing Out means you don't have to be a part of every gathering, event, or activity.  You don't have to have every piece of information, or be a part of every forum, email list, or social gathering.  Finding the joy in missing out means finding the peace and relaxation of choosing a slower pace now and then that isn't about comparisons or missing out.

Thanks to Ron Mader for the great image
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Stress Management Techniques: Creating Your Own Program

Stress Management techniques are the set of methods each of us reaches for to manage stress in our lives.  Everyone has a different bag of tricks and not all techniques used for stress management fit everyone.  The important thing to know is that just having some stress management techniques to reach for is the first step in coping well when these life events arise.  To be unprepared is to ignore that sometimes life is stressful and to avoid healthy coping techniques is an invitation to anxiety, exhaustion, and depression.

Knowing your source of stress is a great place to begin.  It can be the job, the kids, health concerns, or any number of things that contribute to your daily stress.  If you have not yet identified what it is that leads to your stress, try to spend some time journaling about when your stress is more prominent or when it begins and ends.  This can help you identify where it's coming from.  Once you know the source or cause of your stress, you can identify what needs to change or what needs to be added to your life in order to better cope with the stress, reduce the stress, or completely eliminate the stress entirely.

Coping with the stress might mean that while staying in the stress, you practice ways to reduce your physical symptoms without removing yourself from the event.  For instance, you might learn breathing techniques that slow the breath and therefore slow the heart rate and blood pressure.  Reducing the stress can include breathing retraining used in coping with stress, but it might also include other kinds of adjustments such as reducing hours at work, reducing the frequency of exposure to stressful events, reducing productivity, and working with cognitive behavioral techniques to reduce the amount of time you worry.  Eliminating stress can mean that it might be time to let that current job go and find a better one with less pressure.  It can also mean moving if the area you live in is stressful and unlikely to change.  Eliminating stress means just that, removing it from your life and making a change for good.

Taking the time to develop a set of stress management techniques for yourself is well worth the time.  Once you know what works for you, it's easy to reach for and easy to apply.

Thanks to Dimitar Nikolov for the great photo
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Personalizing your Relaxation

Everyone has a different idea of what relaxation is.  Where one person might believe that heading out to sea on a lovely sailboat to catch a glimpse of the sunset on the ocean horizon is all they need to quiet their mind and slow their breath, another might feel that heading out on the ocean in any vessel, at all, is the equivalent of being trapped on a floating, inescapable prison cell.

The point is that no one else can tell you what relaxation "should" be--for you.  Each individual will need to come to an awareness on their own as to what it is in life that brings them a state of calm, meditative peace.

Each of us does need to keep in mind, however, that we do not have to adhere to the expectations of others that what they find to be personally relaxing, is what we should find to be relaxing, too.  Just as important, is to know that we have a right to enjoy the things we find relaxing, without others telling us we should not find those things to be relaxing just because they do not find them to be relaxing for themselves.

Though a beekeeper may find it very relaxing to suit up and spend time working with their bees and honey, someone else might find it difficult to understand how spending time with hundreds or thousands of flying insects, with the potential of stinging, could possibly be relaxing.

At the same time, there are many who find massage therapy to be very relaxing, healing, and calming.  Yet, for others, the notion of being touched in this way by a stranger is more stress and anxiety inducing that it is relaxing.

When it comes to relaxation, self-trust and self-knowledge is key to making the best of your time and effort, but for this you may have to explore a little bit and try a few new things in order to discover what things may bring you the most sense of relaxation and peace.  In the end, it is you who will be the decision maker about what is and is not relaxing for you personally.  In this way you give your body your full attention and let it know you are listening to what it has to say.

Here are a few (non-animal-harming) ideas for things that some have found relaxing:

*Rock Climbing
*Music
*Sailing, canoeing, kayaking
*Gardening
*Hot Springs
*Reiki
*Hiking
*Woodworking
*Cooking
*Massage Therapy
*Tea Ceremony
*Meditation
*Sauna, Hot Tub, or Steam Room
*Art (Painting, drawing, pottery, etc.)
*Day Spa
*Tai Chi and Qigong
*Peaceful time with animals
*Surfing
*Picnics
*Conversation with friends

Thanks to JacobEnos for the great photo
https://www.flickr.com/photos/notjake13/
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The Relaxing Art of Conversational Meditation

Many time we think of meditation as something one might do solo, in private, with silence and without the distraction of others.  However, meditative conversation is a relaxing way to be fully present and in the company of a good friend, while also relaxing and reducing stress.

Traditional definitions of meditation include things such as "concentration on one's breath" or "repeating a mantra".  They can also include activities such as staring at a candle flame or using a guided imagery in one's mind.

But when it comes right down to it, meditation is actually all of these as they all have one thing in common, and that is that they train the mind and consciousness to be fully present and focused on whatever it is that is happening right now.

In meditative conversation, one must work to sharpen their listening skills so they can remain fully present.  It's not uncommon to talk about oneself too much, or change the topic your companion is presenting to be all about "me, myself, and I".  Other common mistakes that distract from being fully present in conversation are things like talking over the top of your friend, rushing to reply before your conversation companion has finished their sentence, and continually changing the topic to focus on your own life and events.  There is a common misconception that conversation is made up of, "I talk about me, then you talk about you".  Which is not really a conversation.  It's two people talking about themselves in the presence of another person. It's talking "at" someone, not with them.

Here are some tips for meditative conversation you can try the next time you plan to get together with a good friend, companion, acquaintance, or partner.

*Meditative conversation is best done in a quieter, relaxed setting where complete focus can be directed at listening and responding to what is heard.  A bar scene is for other kinds of communication, and the loud music and distraction does not make for truly focused discussions.

*Practiced listening skills are key, in that one cannot be listening to another if they are already trying to figure out what their own next sentence will be.  Actively work to not just remain silent (which is not all that "listening" is), but to also hear what is being said.  Active listening involves responses that let others know we are following them, are curious about details, want to know more, can relate to what they are saying, and are truly interested and have heard what they've just said.  Rushing in to turn the topic focus to oneself is not the idea.

*Eye contact, or at least facing one another if outdoors or wearing sunglasses, is a way of showing interest.  Looking away, or over the top of someone's shoulder only says, "I'm not really interested in whatever it is you are saying."  Today we have a very big problem with people looking down at their phones or computers and not really demonstrating attention when others are speaking to them.  Bragging that you are only "multi-tasking" doesn't help the other person feel you are truly present for them.  So put gadgets away and bring your full attention into the present.  When it comes to meditational conversation you are either "fully" present, or you are not.  Partial presence is not fully present.

*When it's your turn to speak, don't dominate the airspace too much, but also don't deadpan or respond with one-word replies.  That causes an imbalance in conversation in which the other person has to "carry the load" of the entire conversation by themselves, and it also says you are not bringing yourself to the moment and are not participating fairly in conversation.

*A good conversation is done with just one other person.  Many good talks can come with more people present, but all involved would need to practice these meditative skills and as the crowd grows, the listening skills and etiquette tends to meander.

Meditative conversation with another can be relaxing and enjoyable, especially if both individuals are fully present.  Try this with a good friend or companion and see how different a conversation can be.

Thanks to vxla for the great photo
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Play for Grown Ups: Reduce Stress and Balance Your Life

It's easy for adults to drift away from play once they put childhood behind them, but it's also important to recapture play once in awhile--even as adults--in order to maintain a healthy and balanced adult life.

So what is "play" for an adult?  Play is "activity done for enjoyment and recreation rather than for serious or practical purposes."

When we think of play, we typically think of children and their endless energy, games and activity.  Not to mention the laughter involved in their activities.

For adults, play holds the same kind of action and creativity as it does for children, but has a few differences.  Though children are using play to develop their minds and bodies, adults can use play to stay healthy, happy, and even to reduce stress created by lives that require of us that we stay serious, mature, and focused for so much of the time.

Play can range from card games with friends, to making cookies or building something with wood.  What is "fun" and "playful" is unique to each person since what is fun for one, is never always fun for all.  It's what brings you joy and laughter.

Here are some ideas to get your Inner Child hopping:

-Climb a Tree
-Try finger painting
-Go swimming at a water park (take some water toys)
-Go ride a bike
-Go dancing
-Go kite flying
-Have a water balloon fight
-Play with your cat or dog
-Go to an amusement park
-Play a board game
-Try snow-shoeing or cross country skiing
-Ride a Ferris wheel or Merry-Go-Round
-Find a go kart race track
-Join a softball or bowling team

Thanks to Ivan Dimitrov for the great photo (left side cropping)
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Stress Reduction and Hot Springs Mineral Pools

A popular way to relax and unwind is to soak in one of the many natural hot springs pools from around the world.

These thermal springs have water temperatures higher than the air temperature in the surrounding area.  The water has been heated by shallow areas of molten rock.

The water found in these springs contains many different kinds of minerals, which have been found to improve blood circulation.

Soaking in the warm mineral waters can sooth sore muscles, relieve pain, help with skin problems, and reduce joint pain.  All of these combined lead to a more relaxed body and mind.

If you are a resident of Colorado, you are in luck because we have plenty of hot springs in the area.  Here is a list of 30 different springs in the area you can try:  

30 Colorado Hot Springs

There are some rules to follow when you visit one of these locations in order to make sure you don't over do it.  First of all, RELAX.  Take your time and remember to go with the full intention of relaxation.  Be sure to take water with you!  Drink water 15 minutes before entering any hot springs pool, and after soaking in limited intervals, drink more water during breaks.

While soaking, practice your mindfulness meditation.  Relax the body, relax the mind.  It's a time to put your worries away and not try to solve life's problems.  Let the warm mineral water heal and re-energize you.  There will be plenty of time to work on life's issues another time.

As they say in the Lion King... "Hakuna Matata"  (No worries).

Thanks to Chi Tranter for the great photo of Snow Monkeys

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Tai Chi for Relaxation

Finding various ways to relax has become one of the most sought after activities of the century.  There are healthy ways to relax and unhealthy ways.  We’ve all witness the unhealthy ways and maybe even experienced them first-hand, such as excessive use of alcohol or drugs, idleness on the computer with video games and surfing the net, or excessive spending.

Healthy ways of relaxation require a little more patience, but bring with them the long term reward of reduced stress.  That’s why learning an art such as Tai Chi is well worth one's time and effort.  It takes diligence, but like any good skill, it’s best to keep in mind that the art of Tai Chi is never really complete.  Instead, it's a life-time of refinement and a reflection of one's impermanence and intimate connection to the universe itself.

Tai Chi has been called a moving meditation.  It's slow and mesmerizing movement comes from the present-moment practice of mindfulness.  It has its roots deeply planted in Taoism--roughly, a spiritual and philosophical belief in one's connection to all things--especially to nature.

There are classes offered at many local recreation centers, including the North Jeffco Community Rec Center in Arvada Colorado.  You can find info about current classes at my website at www.qigongstudioofcolorado.com.  Be prepared to arrive with a Beginner's Mind, which simply means you begin with no expectations about what Tai Chi should be.  Emptying your mind of all concepts allows for new learning.  If your mind is too full and overflowing with ideas, there's simply no room for new lessons.

Until then, here are two of my favorite online videos of Tai Chi at it's best, and I think you will find them overall breath-takingly beautiful and relaxing to watch:

https://www.youtube.com/watch?v=kWiLG-Lkki4 

https://www.youtube.com/watch?v=Oh3RM1mvzeE

Thanks to Tetsushi Klmura for the great photo -- Tai Chi Chuan

Chanting and the sound of Meditation

Chanting is to sing, speak or even hum words or syllables.  It can be done in one or more tones for harmony and is frequently done for spiritual reasons or as prayer. 

There is a very relaxing and meditative feel to chanting and it can be fun to do alone or with others to allow for a full and harmonic sound.

The relaxing sound and vibration of chanting can be very soothing and helps to reduce stress and anxiety.  It also helps individuals to practice deep abdominal breathing by setting a pace and emphasis on long slow breaths with full inhalations and full exhalations.

One of the most well-known of the mantra meditations is the Om mani padme hum mantra.  Tibetan Buddhists believe that chanting this mantra/meditation/prayer invokes the embodiment of compassion.  They believe that simply “viewing” the written form of the mantra does the same, and so, the written form is seen throughout the world on prayer flags, prayer wheels, and carvings. 

  

                                        

The chant itself has many different versions, from singing it like a song, to simple one-tone chants.  

Another great form of chanting is something called the metta chant or metta chanting.  Metta means "loving kindness" and so metta chanting is a way to send out loving kindness to others and to oneself.  Metta chants go something like this:

May all beings be peaceful

May all beings be happy

May all beings be safe

May all beings awaken to

the light of their true nature

May all beings be free

Many chants can be found online in CD or DVD form.  They can be ordered on Amazon, or viewed and heard on YouTube or other popular sites.  They can be done alone without music, or accompanied by a variety of instruments. 

You will need to experiment with them for awhile and find those that resonate with your particular taste in tone, wording, and beliefs.  Many of the major religions have chants associated with their rituals, but chanting can be secular as well.

Here are some great links to some of the wonderful chanting out there, including work by Deva Premal, as well as Tina Turner, who converted to Buddhism in the 1970's.

OM Chanting 

Deva Premal - The Gayatri Mantra

Tina Turner

Thanks to Jay Galvin for his great photo - Tibetan Buddhist Prayer Wheel

Reducing Stress with Mantra Meditation

Meditation is a way of clearing the mind by focusing one's attention on a single thing.  There are many forms of meditation, such as seated meditation, standing meditation, walking meditation, visualization, and chanting meditations.   

Mantra Meditation is a form of meditation that uses the power of words to direct the mind to one single point where the use of a key word, or words, helps the individual to focus on a specific issue, topic, or area of personal growth.  The word, or words, can be thought of internally, or chanted externally, depending on the preference of the person meditating.

An example of Mantra Meditation, which was described by Thich Nhat Hanh, is to think or say the word "calm" while inhaling during meditation, and then think or say the word "smile" while exhaling.  Another mantra that can be used while doing your seated meditation, or throughout one's day while driving or working, is to repeat to yourself, "I am calm and peaceful".  

One of the most well known and most ancient forms of Mantra Meditation is to chant, say, or think the word "Om" while meditating.   Om is considered to be one of the most sacred mantras and is frequently used at the beginning of other sacred prayers or mantras, such as Om mani padme hum, a well known mantra used in Hindu and Buddhist prayer and meditation.

The great thing about using Mantra Meditation is that you can customize it to your personal needs.  For instance, if you are working on building your self esteem, you can meditate while focusing on the phrase, "I value myself.  I value others.  I value the world".  Or if you are working on your own anger management you can use a metta meditation which goes something like this:  "May all beings be happy.  May I be happy.  May all beings be peaceful.  May I be peaceful.  May all being be free.  May I be free", etc.  You get the picture.

Mantra meditation is very powerful.  One of the most powerful things it does is keep you from running the usual flow of negative thoughts that may traditionally run through your mind.  It's a very conscious and intentional practice and with time you can get very good at it.

Thanks to Hartwig HKD for the great photo - Amitabha 

Slowing Down for Stress Reduction

In today’s modern world, the pace of life seems to be getting faster and faster.  That’s why it’s important to make a point to intentionally slow down sometimes and not feel the need to always keep pace with the increasingly, unrealistic demand for speed.

Let's face it, if you accomplished the daily-recommended suggestions of nearly everything society claims to believe you should do, you'd have to give up relaxation completely.  Whether you are walking the dog, working out, brushing your teeth, or trying to fit in the recommended number of hours for sleep, it's not realistic to believe it can all fit into a single day.  Yet, we all try, and that is what contributes to the world's rising levels of human stress.

One idea for facing off with these external demands is to not let them become internal demands because, in the end, the final push to meet unrealistic demands eventually comes from ourselves.  We can blame the boss, spouse, and kids, but the lack of boundaries are actually our own.  If the "shoulds" take hold from the inside, then the ongoing drive to meet the demands of the world come from no one but ourselves.

In addition, when it comes to trying to slow your schedule down a little bit, big decisions may need to be made.  You may have to decide if you really have enough time to be a pet owner, or if the amount of time you devote to TV may perhaps need to be reduced.  Maybe you are devoting far more hours every week to your job than you are actually getting paid for, or maybe you are discovering that you are just not getting enough sleep to make it through each day.  In fact, if your schedule is so full that you find yourself getting up long before you are done resting in the morning just to keep up with tasks and events, then there may be several items that need to come off your plate in order to allow you to get the rest you need.

It's not necessary to race through life at warp speed.  Not much of any of those days can really be enjoyed or savored when you are hitting each event just lightly enough to hurriedly move on to the next thing.  Reducing unrealistic internal drives and setting healthy boundaries is a good start to finding more time in your day for relaxation.  It doesn't change overnight, but gradual progress can be made by trying one new thing each day that helps to reduce your load.

Thanks to Dennis van Zuljlekom for the great photo - Slowing Down

Autumn is a time for Rejuvination and Relaxation

Autumn is a favorite time of year for many people.  It's not too hot, not too cold, and is filled with an array of changing colors among the trees and plants.  It's a great time to get out and see the changing colors and go for relaxing walks in the parks, hills and mountains.

This relaxing time of year has a lot of symbolism to it.  In Greek mythology it was believed that during this time of year Hades came up from the underworld and snatched the young and beautiful Persephone away, leaving Demeter (The Mother) grieving in agony for her kidnapped daughter, and so she refused to allow things to grow.  Thus, the dying of things and the changing colors.  It was believed, however, that they worked it all out, as Hades agreed to let Persephone come back up to her normal life in the Spring time, which of course is when Demeter stops grieving and allows all the flowers and plants to bloom again.  Until then, however, the earth was thought to be grieving as things died off for the winter, not to return again until Spring.

This symbolism of Persephone (a symbolic representation of all that is young and vibrant and lively) "going away" for a time, is seen in everything from the seasonal hibernation of the bear and the seasonal depression experienced by humans, to the falling of the leaves and dormancy of the trees and plants for winter.  It's as if everything is joining in Demeter's sorrow and falling into a slump of grief for the seasonal loss of life and vibrancy.

But wait, it's not all for doom and gloom.  Some versions of the story say that Persephone eventually wanted to stay in the underworld for part of the year just to bring her brightness and liveliness to those in despair.  In the same way, this time of year allows us to go within and do a little self nurturing.  In a way, we hibernate a little bit during this time of year, just like the bears do.  We go within as it gets darker earlier and spend a little more time sleeping, curling up with a blanket, and reading a good book.  In the Fall and winter months, we humans tend to fatten up a little as we crave heavier foods, and we rest a little more as we feel tired earlier in the evening as the sun sets sooner.  Grief often mimics the symptoms of depression, but in reality, it's only temporary sorrow that our bright and sunshiny days are shortened for a time.

Walking out amongst the fallen leaves can help us stay in touch with what is happening in the natural world as the seasons change.  It helps us to remember that we are a part of that same changing world, which means we are literally and biologically changing with the seasons as they transition from one time of the year to the next.  Feeling the crunch of drying leaves under our feet puts us in touch with an element inside us that is signaling for a resting period -- a rejuvenation period just as the trees shed their leaves and pull in for the winter --not to die off, but to remain dormant until Spring. 

The old myths also include a strong focus on this being a time of year for "harvesting".  While the element of growth and life (Persephone) is gone for a time, it's a great time to harvest what you've sown and let the "planting fields" of your life rest for awhile.  It's a good time for long walks in the woods, contemplation, slowing down, and taking time to rest.  It helps to challenge those culturally implanted ideas that we should feel vibrant all year long, which goes against the natural order of things and only leads to feelings of inadequacy and failure when we naturally feel like resting for awhile.  In addition, creativity surfaces only when things have settled down a little bit.  Once we've had our good rest, new seeds will sprout again.

Thanks to Julie Falk for her great photo - Autumn Days

Observing the Relaxing Influence of Art

Looking at art is a very projective process.  Many times we see in the art something of a truth happening inside of us.  If angry, we see the art expressing anger.  If sad, we see sadness in it, and though it could be upsetting to have the emotions moved in so many ways from the observation of one piece of art to the next, many find it overall generally relaxing to spend time now and then just contemplating various works of art.

The medium of art could have an influence on the mood and feel of the perceiver, but it might be fair to say that the medium is only the preference, and the mood and feeling something else entirely.  Not only does art bring out mood and feeling already present in the human being, but it also has an influence that can stir and provoke one’s mood, sending it in a number of directions.  In fact, good art does just this.

Finding works of art that will intentionally move you to a state of relaxation means spending some time going and observing works of art while paying very close attention to how you feel.  If a work moves you to a contemplative and relaxed state, it may be the piece to take home or move to the office to help keep you balanced throughout your day.

Not everyone has a knack for creating beautiful art.  That’s why there are so many of us that are in this world to observe and appreciate the great art created by those who have the unique ability to speak by means of a brush stroke, carving, or other inspired medium of creative expression.  Our world is full of sculptures, paintings, carvings, and a number of other creative representations captured in time and carefully molded into elements that set, provoke, or tease out a mood from within the human being.

Thanks to Carlos for his relaxing artistic image - Another fractals experiment with Gimp

Reducing Stress by Going for a Bike Ride

Getting out and away from paper work and computer, as well as from house work and other responsibilities of home life, can greatly reduce your stress level.  One idea for doing this is to get out for a nice old-fashioned bike ride.

You don’t have to spend a lot of money on gear, buy a $2500 bike, or develop power muscles to compete in over-the-terrain competition to consider yourself a bike rider.  In fact, you can pick up a used bike at a local yard sale or thrift store and have it serviced for safety at any local bike shop, and away you can go.

The exercise related to bike riding is no different than all of the other exercise that has been shown to release endorphins and help the body loosen up, increase range of motion, and finally—in the end—to relax.   On top of that, you may find it enjoyable to get out and see your neighborhood, spend time riding with a friend, or just get out from under those artificial lights and get some healthy sunshine.

If your bike has a basket, maybe you can take along a small blanket and a book, and head for the local park where you can enjoy some time under a nice shade tree.  Many neighborhoods now have lovely bike paths that meander through winding greenbelt areas, passing ponds, creeks and picnic areas. 

Your bike ride does not have to leave you feeling like you’ve run a marathon or climbed a mountain.  Take it slow and easy and remember, you’re doing this to relax, not to prove anything or add another stressor to your life.

Thanks to Anne Worner for the great photo Parked Bike

Hobbies: How Getting Lost in Your Favorite Hobby Lowers Stress and Anxiety

Hobbies are enjoyable activities we do in our leisure time for enjoyment.  The type of hobby can vary widely from one person to another, but what matters most is that the activity is done for relaxation and is not our main “job”.  Some hobbies do bring in income, but usually the income is not something needed to pay living expenses and is only an added bonus to the joy of the hobby itself, which would most likely be done whether it made money or not.

The interesting thing about hobbies is that they are activities we actually want to go do because they are fun, and what makes them fun is really the key to why they are so relaxing.

Hobbies typically are done in our spare time, when we don’t have to be anywhere or on any type of time schedule.  Many hobbies are relaxing because they remove the pressure to be somewhere on time, finish something on time, or organize our time in any manner.  In fact, our hobbies are things we can plug into and unplug from at our leisure and like a good friend; they are always there for us when we return. 

Hobbies also decrease the pressure for production that jobs have.  We can unravel the scarf just knitted, crash our train set, fiddle with the telescope knobs, spend hours sorting our used book collection, or tie and un-tie the knots to our stunt-kite line, and no one will suffer from our idleness unless the hobby is disproportionally taking more of our time than it should.

Finding a hobby could be the key to finding balance in your life for the daily grind that is required to get by in life.  Making time for a hobby is also a great way to give the mind a break from the worries of basic every day survivals and responsibilities. 

Thanks to A. Davey for the photo Master Wood Carver at Work from Elstner Hilton's album of photos he took in Japan, Sept 1914.

Using Relaxing Music to Relieve Your Stress

Music of Life

Some music makes us feel like dancing, while other music draws us in with inspired awe.  So too, relaxation music sets the mood for stress reduction and has a calming effect on us that helps to facilitate any relaxing activity such as meditation, yoga, tai chi, qigong, or other slow motion exercises.

Most people find that relaxing music has a way of slowing them down and bringing a sense of peace to the mind, body, and spirit.  Perhaps you have a special calming song that has become your favorite, which you already know centers you and seems to somehow balance out every fiber of your Being with its grace and gentleness. 

If you are trying to find ways to lower your stress level and have been having a difficult time finding just what it is that helps, consider playing relaxation music to get you started as it can alter the mood for just about anything you set out to do.  Try playing it in the car during your rush-hour commute or if the work day has been particularly stressful, and on the way to work to better prepare you for the stressful work day to come.  If you are in a work environment that permits it, consider having some gentle relaxation music playing in the background as you work to feed the body and mind throughout the day.

Don’t worry about selecting the perfect music for your relaxation activities.  Think of it as an experiment and try out various artists and CD’s.  Many stores have sample panels where you can listen to various kinds of relaxing music before you buy them.  In time you will be able to determine if the flute is the calming instrument for you, or if a soft piano sound is what brings peace to your mind and body.

Thanks to Eddi van W for her great photo Music of Life

Back to Nature: Balancing Our Stress Level with Mother Earth

The Taoists teach that humans must come to understand that they are a part of the natural world and that living in harmony with nature brings the world and people into balance.  But as Eckart Tolle points out, humans “can no longer perceive the sacredness that is there in nature” because we are instead “living in the prison of our minds.”

Where we once slept in the forests and mountains under the stars and moon, along with all the other living beings of the planet, we now sleep in artificially heated and cooled environments, and work with artificially powered lighting, eating artificially flavored foods, and our sleep/wake cycles are controlled by the noise-pollution of our environments, as well as the thought-pollution of our racing minds. 

Evidence of this imbalance is revealed in the rising stress and anxiety levels among the people of the world.  Our need for finding balance with nature is now higher than ever, and seeking ways to get back to nature may be the very thing many of us need to bring our own levels of stress to a more manageable place.

Getting back to nature can be as simple as finding a local pond or stream to spend time by, as well as watching the wildlife that frequents these places and listening to the sounds created by the natural surroundings there.  We can break away as far as the mountains and deep forests, or as close as local hiking trails.  If all else fails, we can at least find a local park where the grass, trees and ponds—as artificial as they may be—can give us a place to pause.

Other ways to get back in touch with nature are activities such as gardening, hiking, camping, or doing something as simple as climbing a tree and feeling the bark of its trunk on your hands.  Any of these can help you reconnect with Mother Earth and the natural elements you have in common with her.

Thanks to  Nicholas A Tonelli for his great photo "White Deer Creek", a tributary of the West Branch Susquehanna River

Meditation: Reducing Anxiety with Mindfulness



Let your mind become like a mirror, reflecting everything.

There has been a lot of hype lately about meditation as the   mindfulness  movement sweeps the nation.  One of the  reasons  that everyone is so excited about it is because meditation has been shown to reduce a lot of the stress and anxiety related symptoms that haunt people in today’s increasingly fast-paced world.

Sometimes meditation is confused with the idea of just sitting still and relaxing--which is also good for stress--but is not always what is meant by meditation.  Instead, meditation is about training the mind to not drift back into the past to ruminate about things that aren’t happening anymore, nor to race ahead into the future with a lot of “what if” thinking about things that “could” happen, but no one really knows if they will.  In fact, meditation requires no thinking at all.

The steady practice of keeping the mind as present--and as in-the-moment as possible--is no easy task, and it's a lot more than simply sitting still.  The practice can actually be quite a lot of hard work requiring a constant sense of attention to reflect in one’s mind only that which is present right now.  Meditation can eventually be overlaid onto everyday activities and not just sitting practices, but let’s not get too far ahead of ourselves.

The main thing to remember is that meditation involves mental exercises that train the mind to stay present or “mindful”.  There are a wide variety of techniques designed specifically with this in mind, such as counting the breath, or focusing on a word or question.  Sometimes it can be something as simple as directing one’s attention to the feel or sound of the heart beating.

The reason meditation is good for symptoms of anxiety and chronic stress is because its aim is to prevent the mind from ruminating about the past (which can lead to symptoms of depression), and from worrying about the future (which can lead to symptoms of anxiety).

Sitting still and quiet, in a relaxed posture, is very good for the body and reduces symptoms of stress such as increased heart rate, elevated blood pressure, tight and tense muscles, etc.  However, it’s what we do with the mind while sitting still that determines the quality of our meditation and has a direct influence on our level of stress and symptoms of anxiety.

Thanks to Balint Foldesi for the photo "Meditation"

Relaxing Time with Our Pets: 
How time with pets can lower Stress levels


Multiple studies have shown that owning a pet is associated with lowering blood pressure, reducing stress, and relaxing the body.  There are several reason for this.  First, studies have suggested that petting a dog may release hormones in the body that make us feel good, while at the same time reducing the stress hormone cortisol.  In other studies, the belief is that because you get out and walk more if you own a pet, the exercise tends to release the same helpful hormones.  In addition, if you have a pet you may socialize more with the pet, thus exposing yourself to other people and putting yourself in the path of company and positive feedback from others, which can ward off loneliness.

If you don't have a pet and aren't sure if you are ready for one, try spending time with a friend's pet to see if you feel more relaxed while with the animal.  Many shelters welcome visitors who come in to visit and pet the animals awaiting adoption.  Some may even allow you to take the animal for walks or even home for a pet visit to see if you and the animal might be compatible for later adoption.

Nursing homes, hospitals, and rehabilitation centers have programs in which animals are brought in to visit with residents and patients who tend to find it soothing to spend time with them.  This is called Animal-Assisted Therapy and has been done with animals like cats and dogs.  There are also healing techniques used in which you can spend time with horses or dolphins in their environments in order to work out your own issues of trust, anxiety, and grief.

If you've had a rough day at the office, or are having elevated stress and anxiety due to other events in your life, be sure to set it all down once you get in the door at the end of the day and spend some quality time with your favorite pet.  You will both benefit from the special time together.


Thanks to Paree for the great photo of Chooki sitting on the windowsill

Abdominal Breathing: Your Secret Weapon against Symptoms of Anxiety

Not only does one minute of proper abdominal breathing slow down the heart rate and reduce many other symptoms of anxiety, but it redirects your mental attention to the abdominal area, and if you remain focused there, then you are not focused on all the "what if" thinking that tends to create the illusion of danger that isn't really present.  When the mind focuses on one thing at a time like this--especially the healthful task of balanced breathing--it cannot also be obsessing about the possibility of danger that isn't even there, or be distracted with other faulty thinking styles which trigger these symptoms in the first place.

If you are convinced that you already know how to perform abdominal breathing properly, it might be time to look a little closer.  It's not just about taking a nice deep breath or letting out a good sigh.  Abdominal breathing is a very specific kind of breathing and may require attentive practice for some before the process begins to become more unconscious and natural.  This means you can't gain the skill virtually by reading about it in this article, or simply witnessing a baby doing it--which, by the way, babies do very naturally.

Instead, after you read this article--and in order to really gain the benefits of abdominal breathing--you will need to sit back and actually begin a new practice of intentionally trying this kind of breathing several times throughout your day in order to train your mind and body to begin doing it more naturally.

Try this:  Sit back in your seat but upright (not slumped), and be sure to relax your shoulders.  Now breathe in slowly while at the same time allowing your stomach to expand out.  This requires that you relax your stomach and let it move outward while at the same time inhaling.  Then, as you exhale, let your stomach sink back in deeper and deeper as you push air up and out.  Try this for a few breaths.  Different, isn't it?  Now try it for a full sixty seconds.

One full minute of this kind of breathing reduces many of the symptoms of anxiety associated with panic attacks and anxiety.  In other words, during and after just one minute of abdominal breathing, you have the power to slow down the heart rate, reduce muscle tension, lower sweat gland activity, and even more--prevent the mind from focusing on the "what if" trigger-thoughts that typically start the fight-or-flight stress response inappropriately in the first place.

So, if you are suffering from chronic symptoms of anxiety, panic attacks, and all around symptoms of stress, consider taking another look at the most commonly suggested coping skill for reducing these symptoms--abdominal breathing.  It may be worth seeing if  you've given it a fair shake.

Thanks to Mae Chevrette for the great photo - breathe