Relaxation through Reflexology

One way to lower tension is through massage, but not everyone has tried a very specific type of massage called reflexology, which focuses on the feet, hands and ears.  It's not always considered a form of massage, but it is believed that by applying pressure to various reflex points in these areas, that healing is generated in organs that are associated with the specific point where pressure is being applied. 

Reflexologist are trained and skilled in knowing which specific areas to apply pressure to that will help to reduce stress, anxiety, depression, and other various ailments. 

Reflexology is similar to massage, but for those who are a little more shy when it comes to getting a massage, it’s good to know that the only clothing you have to remove for reflexology is your shoes and socks!

Similar to massage, reflexology can be very relaxing and helps to reduce levels of stress and anxiety in most people.  If you are worried about being ticklish in the feet, you will be surprised to discover that with a good reflexologist it's the amount of pressure that is applied which prevents the tickling sensation.  For instance, it would feel much more irritating to have a feather brushed along the bottom of your feet, than to have someone gently hold and massage them.

Many good massage therapists are trained in reflexology, but according to the Reflexology Association of America's website, their professional members must have completed 300 hours of reflexology-only training, of which 60% must have been taken in a live classroom setting with an instructor, or they must meet this criteria via a National Certification or State license in reflexology.  Finding one of these skilled practitioners would be well worth your time.

When you are looking for one more method of relaxation and stress reduction, consider putting this method in your bag of tricks.  Reflexology has been shown to reduce stress and anxiety, help with sleeping issues, reduce headache pain, and facilitate improvement of digestive disorders and back pain

Thanks to Janis Petranis for her great photo - feet

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

Zen and the Art of Lounging

Lounging is not something that comes easily to people who are overworked, burdened with too much responsibility, or taxed for time.  For them, it’s something that feels impossible to get to and once they do get to it, it seems like a horrible waste of precious time that could be used to knock one more thing off of their long list of chores and errands.

Lounging is a way to completely let go of this constant internal push to “get things done” and/or be productive, but it’s also an art that one must learn to do--and do well.   Sofas, patio lounge chairs, hammocks, rocking chairs, are all built with lounging in mind.  If you find you don't even have lounging furniture in your environment, then you may already know that you don't take enough time to slow down and relax now and then.

To lounge well requires a special skill for finding balance between personal discipline and the need for self-care, but many people who are prone to over work and under play have a false belief that if they slow down and stretch out for some personal time to do "next-to-nothing", they will be perceived as lazy or idle and their attempts at lounging are therefore associated with feelings of guilt and shame.

In order to find balance one must work to fit a little lounging into life now and then, and perhaps a little into each day.  This vital part of human health and ongoing healthy functioning can be fit into one's morning before the noise and chaos of the day begins to get too loud and hectic, or can be saved for the evening hours where one can sprawl out in front of a good movie, or read a book before ending the day.

Like anything that is pleasant or unpleasant, things done in moderation are things done well.  If you are prone to guilt and shame for taking time to relax, or even discomfort and awkwardness whenever you sit back and put your feet up, you may have to ease yourself into some lounging a little bit at a time.  Try something simple at first like sitting down in a comfortable chair for a fifteen minute interval in which you vow to not get back up before the end of the fifteen minutes, even if you think of something you need to go do.

Other ideas for easing yourself into a little lounging now and then are things like:  soaking your feet in warm water, lying back and watching the clouds float by, sitting in a lawn chair in your yard or favorite park, or stretching out on a beach to watch the waves come in.

Don't worry, if you begin to lounge too much, you'll know it.  You'll begin to realize you are drifting too far to the others side of the balance scale, and you already know what to do when you get to that point.

Thanks to Laura D'Alessandro , freelance photographer, for her great image - Lounge

The Relaxation of Moving Meditations

When we think of meditation, most of us picture someone in a seated position, remaining very still and upright, with eyes closed (or half closed), who might perhaps be working to monitor their thoughts, which rise and fall spontaneously.  But there is another kind of meditation called moving meditation, which is woven into various types of activities, particularly relaxing exercises such as Qigong, Tai Chi and Yoga.

With this in mind, we must reconsider what “meditation” means.  Is it just sitting still and  working to monitor the thoughts as they drift in and out of the mind?  Or is meditation about trying to remain fully present in any activity--be it sitting, standing, walking or other forms of movement? 

Whether one is attempting to stay in the present moment by not chasing every thought that arises, or whether one is trying to simply monitor the breath moment by moment, the common denominator is that meditation is that practice and effort which helps the practitioner stay in the moment regardless of activity.  Seated meditation is a meditation that represents physical stillness (as is standing meditation practice), but mindful meditation can take place in the movement of any activity be it the gracefulness of Tai Chi, or the skillful art of archery.

Tai Chi Chuan and Qigong are only a couple of the various forms of moving meditations, but you don't have to know a skilled martial art in order to use mindful and moving meditation in your life.  Walking can also be done in the form of a moving meditation, as can dance, running, or any other sports activity such as golfing.  The common theme that runs through them all is your state of mind--are you fully present and aware at this moment?

I once heard a meditation teacher say that the only difference between skilled meditation practitioners who go about their day walking to various activities and such, and those who are not skilled, is that the skilled practitioners are aware that they are walking and moving, and the unskilled individuals are not.

Every moment of your day is a moment to practice mindfulness.  Movement does not mean that mindful meditation has stopped.

Thanks to Reed George for his great photo - Kyudo Practitioner 

Finding Serenity and Peace in the Mountains

If you are lucky enough to live near one of the great mountains of the world, you may know the serenity of getting away and into the forest where you can smell the pine and feel the touch of moss and wild flowers in the palms your hands.  The mountains are associated with peacefulness, calm streams and waterfalls, as well as silence met only by the sound of wind or wildlife.

Just looking at a mountain from far or near is breath-taking and leads one to stop and pause.  In the autumn, the mountains are splashed with color that is weaved in and out of the greenery, and it's these kinds of awe inspiring views that reminds us that this is an incredible planet, and we are a part of it.  Finding time to get up into a nearby mountain area is well worth  it, and is part of the journey toward a well-balanced life that makes room for restful and relaxing activities.

There is a tremendous amount of spiritual symbolism in the theme of mountains; from the “paths of life” that meander up to their peaks, to the lofty plateaus along the way that take one closer to the idea of “heaven”.   Stories abound of the wise hermits and mysterious sages (some of whom still exist) who dwell in caves and crevices of the mountains and who learn the wisdom of the herbs, animals and elements.  There they are believed to wait for the traveler seeking wisdom, but this is part of the rich symbolism as well, for the stories live mostly inside the minds of many who eventually (with intent and contemplation) find that the guru they are seeking has been living within them all the while.

When you begin to feel that the stress of this increasingly fast-paced world is threatening to make you forget who you are, it might be time to head to the majestic corners of the nearest mountain and spend a few hours (or an entire day) getting back in touch with your spiritual center, where you can quiet the racing mind and find that sage within you again.  While there you can take in the energy of the forest, and if you get a chance, dip your toes in some of that beautifully flowing mountain spring water.  

Thanks to Chris Walker for his great photo -  Sacred Mountains of Nepal 21

Relieving Stress through Stretching

Stretching out is something we often see athletes do prior to playing their sport of choice, as it is a known tool in preventing pulled muscles and other injuries.  It also improves performance and allows a wider range of motion for a wide variety of activities.

Yet, stretching is also a helpful tool in Stress Reduction because it helps us to become familiar with the difference between tension and relaxation.  The reason this is so important in Stress Management is because we can sometimes reach the point of carrying chronic stress in the body, and when that happens, we lose touch with what it feels like to release tension and regain relaxation.  The result is that when we attempt to relax, we might feel too guarded to “just let go”, and releasing tension in the muscles becomes complex or nearly impossible.  This guarded stance can lead to insomnia and muscle pain.

In a well-known relaxation technique called Progressive Muscle Relaxation, individuals are trained to tighten, tense and flex various areas of the body.  They then learn to hold that tension for just a moment before letting it go in a release that relaxes the muscle and tendons completely.  For instance, tightening the fists as tight as you can, holding it, and then letting it go by relaxing the fists and letting them become limp and loose.  The strategy is not just for the purpose of stress reduction, but to train individuals to notice the difference between tension, and relaxation.

Very simple stretching exercises can be used for the same reason.  Reaching down to touch the toes, and then slowly coming back up.  Reaching up to the sky, and then lowering the arms and hands and shaking them out as if they were wet rags.  Wrinkling up the face and then releasing it into a smooth smile.  All of these methods use the same concept that Progressive Muscle Relaxation does, in that intentional tightening is followed by gentle releasing, and an awareness of the difference between the two takes place so as to train oneself how to first notice tension, and then how to release it at any given time.

Thanks to Tambako the Jaguar for the great photo Stretching lioness

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