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Everyday Motivational Affirmations - Guided Meditation for Deep and Quick Relaxation · Everyday Motivational Affirmations

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  This Quick and Easy Relaxation is a method that you can use every day,
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  at any time to decrease the tension in your body and counteract the effects of
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  stress. This Quick and Easy Relaxation reviews some basic relaxation principles. By learning
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  these basics, you can teach yourself to relax quickly whenever you need to for
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  quick relief from tension. Use these principles anytime. Here are some quick ways
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  to begin the relaxation response. First, notice your breathing. Deep breathing is
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  a quick and easy relaxation technique. When you breathe in, your entire chest
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  and abdomen will expand outward. As you exhale, your sides, chest and
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  stomach move inward. Focus on breathing slowly and on completely emptying the lungs with
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  each breath. If you breathe slowly like this for a minute or two,
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  your heart rate will begin to slow down, your mind will clear, and
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  you will begin to relax. Let's practice Breathe in deeply, pause for a
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  moment, and now exhale fully. Breathe in and out in out. Keep
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  breathing slowly and calmly. Now relax the areas in your body where tension tends
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  to build. The neck and shoulders are a common area where tension builds up.
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  You can relax your shoulders by lowering them slightly. If you are not
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  sure if your shoulders are more relaxed, raise them up toward your ears and
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  hold this position, hold the tension, and then relax lowering your shoulders.
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  You can repeat this a few times until you find that your shoulders are more
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  relaxed and the muscles there are not holding on to tension. To relax your
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  neck, tip your head forward, bringing your chin toward your chest. Let
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  your head hang loosely without any pressure or effort at all. Just allow your
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  head to hang forward and feel the muscles on the back of your neck lengthening.
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  Muscles in a shortened position are tense, while muscles in a length thin
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  position are relaxed. Let the muscles of your neck lengthen and then gently raise
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  your head back to a neutral position. Lower your shoulders again and feel how
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  the neck and shoulder area is more relaxed. Another area where tension can build
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  is in the jaw. This can lead to headaches and jaw pain. To
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  relax your jaw, allow your lower jaw to drop so your lower teeth and
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  upper teeth are not touching. Your lips should be slightly apart or gently touching.
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  Tension may also build in the hands and arms because of clenched fists.
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  To relax your hands and arms, open your hands wide, stretching the muscles.
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  Straighten your arms as you do this, lengthening the muscles from your hands
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  all the way to your elbows and shoulders. Then let your hands relax into
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  a neutral position, allowing your hands and arms to relax completely. You can
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  even tighten your hands into fists and hold the tension and then release, feeling
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  the muscles give up their hold. Another way to relax your hands and arms
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  is to shake your hands as if you are shaking water off them. Shake
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  your hands for several seconds. Now stop and let your hands relax. Notice
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  that thief feels lightly dingly and more relaxed. This shaking not only releases tension
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  from the muscles, it increases blood flow to the hands. When the body
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  is tense, blood flow is directed to the large muscles and organs, and
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  blood flow in the hands and feet is decreased. Hands and feet may feel
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  cold when the body is stressed or tense. Relaxation causes hands and feet to
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  warm up as circulation returns to normal. Shaking your hands can promote this type
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  of blood flow and help to trigger the relaxation response. You may have other
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  areas where tension builds up. A feeling of pain or tightness will signal where
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  the tension is stored in your body. Find any tense areas and consciously relax
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  the muscles, returning your posture to a neutral, relaxed position. You can
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  imagine that as you breathe in, you are directing your breath to this area,
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  and as you breathe out, you are releasing tension from this area through
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  your breath. Continue this process of quick and easy relaxation until you are feeling
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  less tense, more relaxed, and calm. For deep relaxation, you can
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  continue the relaxation process by using progressive muscle relaxation, guided imagery, or other
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  techniques for everyday tension relief. This quick and easy relaxation will be effective in
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  starting the relaxation response. When you are feeling tense, remember to breathe deeply
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  and slowly, lower your shoulders, lengthen the muscles in your neck, relax
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  your jaw, release tension from your hands and arms. Focus on relaxing any
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  other tense areas in your body. You can do these steps in a matter
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  of seconds and use this quick and easy relaxation method whenever you are feeling stressed
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  or tense.