Relaxation Sound - Although Free Often Forgotten

By Cecil McIntosh

Relaxation sound is one of nature’s gifts. Some things you have to pay for, but relaxation sound is always available and free even when it is the relaxing sound of silence.

However, because of the fast pace of life you may have lost touch with the feeling of your relaxation sound. Relaxation sound can help you take a break so that you can breathe and enjoy the joy of living.

The fast pace of life is ONE myth which you have accepted without questioning.

Working as a volunteer I teach relaxation by the bedside for heart, stroke and cancer patients in hospitals. I have taken note of one myth which states that relaxation should be a one time thing.

Most patients agree, from experience, that to be healthy you need to slow down and smell the roses. Slowing down is a process and not a quick fix.

Relaxation is not part of life; relaxation is a process of living in each moment.

If you accept this myth, consciously or unconsciously, then it is very difficult for you to be aware your relaxation sound. When you acknowledge your relaxation sound you are easily able to take a break and can breathe and enjoy the joy of living.

If you believe in the myth that relaxation is a one time thing then you are setting yourself up for a massive health challenge.

As a simple exercise I want you to see how long you can hold your breath. Breathing is a natural part of living and if you are not practicing relaxation daily you may have stopped breathing without even being aware of it.

Listening to your relaxation sound is a simple way to practice Relaxation. You can take a break and breathe and enjoy the joy of living.

In conclusion:

Your relaxation sound although free and readily available has been forgotten. The fast pace of life has forced you to accept the myth that relaxation is a one time thing.

In your breathing exercise you may have discovered or been reminded of the significance of listening to your relaxation sound which will allow you to take a break so that you can breathe and enjoy the joy of living.

Cecil McIntosh provides Relaxation Resources, that will turbo charge your health, business and wealth. To receive your free 7 day Relaxation course. visit this site now: www.emptyyourcup.com

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7 Tips for Relaxation

By Richard Pettinger

In modern society there are so many pressures on our time and lives that it can seem difficult to be able to find time for relaxation. Even if we do find time we may have so many thought and anxieties going through our mind that it seems difficult to be able to switch off and enter into a more relaxed frame of mind. Many people consciously want to be able to relax and these are a few strategies that will help the process of relaxation.

1. Relax Through Breathing. Our breathing is an important bearing on our state of mind. When we are anxious, unconsciously our breathing will become more forceful and heavy. To practise relaxation we can try a breathing exercise of concentrating on our breath. We should try to slow down our breathing and focus on our breath and nothing else. Slow rhythmic breathing is a very natural and spontaneous exercise. It will definitely help us to relax.

2. Live in the Here and Now. A lot of our mental energy is taken up with thinking about the past or worrying about the future. We should try to make a conscious effort to give less importance to the future and let go of the past. There is an old saying that goes something like. 80% of our worries don’t come true. There is nothing I can do about the other 20% so therefore there is no need to worry at all. Try to remind yourself of this idea throughout the day.

3. Working with plants or animals. It can be very therapeutic working in a garden. Even if we have only a windowsill we can grow plants. When we take care of other things like plants and a garden it enables us to become less self absorbed and so we lose a lot of our mental tension, enabling us to become more relaxed. Similarly spending time with animals may help a lot.

4. Music for relaxation. The power of music should never be underestimated in effecting our mood. It is worth hunting for music which really helps us to relax, this may be classical music or new age music. To some extent music is a personal choice, but you can intuitively feel which kind of music helps you to relax. Download your favourite tracks to an ipod so you can listen travelling on the tube or bus. It will definitely help to drown out the busy noise of city life.

5. Meditation for relaxation. Meditation can definitely help us to relax. When we meditate what we are trying to do is to clear our mind of thoughts. If we can learn to empty the mind we will be able to clear a lot of our mental garbage. Removing our negative thoughts will be a significant calming influence on our state of mind. By developing our meditation we will definitely be able to relax furthermore meditation can give us real peace of mind. However to get the most from meditation we do need to give it a certain importance. We should try to meditate every day, preferably at the same time. This will gradually make our meditation more powerful.

6. Develop harmonious relationships with others. Often the biggest stumbling block to enable relaxation is when conflicts develop in relationships with others. To develop greater harmony it is always worth trying to maintain a loving and forgiving attitude. Sometimes it is better to be happy rather than right. We shouldn’t feel we have to have the last word on everything, otherwise there will be no end to conflict.

7. Find Time for relaxation. Often we feel pressured by so many things we need to do. However we should feel the importance of making time to relax. If we have a good state of mind then whatever we do will be more effective.

Richard lives in Oxford and is a meditation student of Sri Chinmoy. Sri Chinmoy has composed many recording of music suitable for meditation and relaxation. Music for relaxation is available at Radio Sri Chinmoy.

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Stress and Your Immune System: 10 Ways to Relax and Rejuvenate

By Monique N. Gilbert

Stress seems to have become a constant factor in today’s fast-paced society. If left unchecked, it can wreak havoc upon our health. Learning how to effectively manage stress can mean the difference between being robust and full of life, or becoming susceptible to illness and disease. Stress can weaken the immune system and accelerate the aging process. The ability to relax and rejuvenate promotes wellness, vitality and longevity.

A healthy immune system regulates our body’s healing process and protects it against infections and diseases. When stress compromises our immune function, it can result in colds, flu, fatigue, cardiovascular disorders and premature aging. Stress increases heart rate, blood pressure, glucose levels, adrenaline, cortisol, free radicals and oxidative damage. This initiates the “fight or flight” response, places undue strain upon the heart, and can also increase the feelings of anxiety and depression.

Protecting the immune system is a vital part of living longer, feeling younger and being healthy. Here are ten natural healthy ways to reduce stress, boost your immune system and slow down the hands of time.

1. Walking and Physical Activity (dancing, gardening, cycling, swimming, etc.). Regular exercise and physical activity strengthens your immune system, cardiovascular system, heart, muscles and bones. It also stimulates the release of endorphins, improves mental functioning, concentration/attention and cognitive performance, and lowers cholesterol, blood pressure, cortisol and other stress hormones. Three 10-minute workout sessions during the day are just as effective as one 30-minute workout, and a lot easier to fit into a busy schedule.

2. Yoga and Stretching. The slow movements and controlled postures of yoga improves muscle strength, flexibility, range of motion, balance, breathing, blood circulation and promotes mental focus, clarity and calmness. Stretching also reduces mental and physical stress, tension and anxiety, promotes good sleep, lowers blood pressure and slows down your heart rate.

3. Hand Hygiene. The most effective measure in preventing the spread of microorganisms that cause infections is good hand hygiene. Washing your hands with soap and water as soon as you come home, and always before you eat, greatly reduces your exposure to bacterial and viral infections. In case you cannot wash with soap and water when you are away from home, carry some alcohol-based hand wipes with you to control microbial exposure and transmission.

4. Laughter and Humor. There is truth to the saying that laughter is the best medicine. Laughing reduces stress hormones like adrenaline (epinephrine) and cortisol. It also benefits your immune system by increasing the number and activity of Natural Killer T-cells. These cells act as the first line of defense against viral attacks and damaged cells. Find the humor in things and engage in activities that make you laugh to increase your immune function and disease resistance.

5. High Nutrient Diet. Eat foods rich in antioxidants (like vitamins A, C, E and lycopene), omega-3 fatty acids, and folate. Antioxidants fight and neutralize free radicals, which are molecules that damage cells and cause heart disease, cancer and premature aging. Omega-3 fatty acids (a polyunsaturated fat) have anti-inflammatory, cardiovascular-enhancing and immune-regulating properties. It is helpful in preventing and controlling high cholesterol, hypertension, heart disease, stroke, cancer, diabetes, depression, inflammatory and auto-immune disorders. Folate prevents age-related cognitive decline, damage to blood vessels and brain cells by lowering homocysteine levels. It also ensures DNA integrity (important as we age and when pregnant) and promotes healthy red blood cells. Excellent food sources for these nutrients are as follows.

• Antioxidants - pumpkin, sweet potatoes, carrots, kale, grapefruit (red and pink), blueberries, strawberries, watermelon, cantaloupe, oranges, peppers (red and green), tomatoes, broccoli, sunflower seeds, almonds and olive oil.

• Omega-3 Fatty Acids - ground flax seeds, walnuts, salmon, soybeans and pumpkin seeds.

• Folate - dark green leafy vegetables (turnip greens, mustard greens, spinach, romaine lettuce, collard greens, etc.), beans, legumes, asparagus, Brussels sprouts, beets and okra.

6. Music. Listening to your favorite music is a great method of reducing stress and relieving anxiety. Your individual preference in music determines which types of soothing sounds will best reduce your tension, blood pressure, and promote feelings of tranquility. Pay attention to how you feel when you hear a particular song or genre of music, and keep listening to the ones that produce a relaxing effect.

7. Sleep. Getting enough sound sleep has a profound impact on your stress levels, immune function and disease resistance. A chronic lack of sleep can leave you feeling sluggish, irritable, forgetful, accident-prone, and have difficulty concentrating or coping with life’s daily aggravations. Long-term sleep loss can also result in heart disease, stroke, hypertension, depression, and anxiety. Sleep time is when your body and immune system do most of its repairs and rejuvenation. Strive to get 7-8 hours of sleep each night. Remember rest and relaxation go hand in hand.

8. Positive Thinking. Optimism can counteract the negative impact stress, tension and anxiety has on your immune system and well-being. Often it is how you perceive things that determine if you get overwhelmed, both mentally and physically. Having a positive attitude, finding the good in what life throws your way and looking at the bright side of things enhances your ability to effectively manage stress.

9. Tea. Regularly drinking tea throughout the day can help strengthen your immune system and your body’s ability to fight off germs and infections. Both green and black teas contain a beneficial amino acid called L-theanine, which can increase the infection fighting capacity of gamma delta T cells. L-theanine also promotes a sense of relaxation, calmness and well-being by influencing the release and concentration of neurotransmitters (like dopamine, serotonin and GABA) in the brain.

10. Hydrotherapy. Relaxing in a hot bath relieves sore muscles and joints, reduces stress and tension, and promotes a good night’s sleep. Add some soothing music, soft lighting and naturally scented bath salts or bubble bath/bath foam to create an inexpensive and convenient spa experience in the privacy of your own home.

To get you started, try this delicious and nutritious recipe by Monique N. Gilbert. It’s high in antioxidants and Omega-3 fatty acids.

Banana Strawberry Power Smoothie

1 frozen ripe banana

1 cup strawberries (fresh or frozen)

1/2 cup orange juice

1/2 cup soymilk

2 tablespoons canned pumpkin

1 tablespoon ground flax seeds

1 tablespoon honey

Blend in a food processor or blender for 1-2 minutes, until smooth and creamy. Makes about 2-3/4 cups (2 servings)

Copyright © 2005 Monique N. Gilbert. All rights reserved.

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Monique N. Gilbert, B.Sc., is a Health, Nutrition, Weight-Loss and Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe Developer; Freelance Writer and Author of Virtues of Soy: A Practical Health Guide and Cookbook. http://www.MoniqueNGilbert.com/

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Author Bio. . .

Monique N. Gilbert has offered guidance in natural health, nutrition, fitness, weight-loss and stress management since 1989. Through her coaching program and writings, Monique motivates and teaches how to improve your well-being and vitality with balanced nutrition, physical activity and healthy living. For more information, visit her website - http://www.MoniqueNGilbert.com/

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