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      • Meditation
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      • Progressive Relaxation
      • Mindfulness
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      • Massage Therapy
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RelaxationMoments

Guided Meditation For Stress Relief

January 17, 2021 //  by RelaxationMoments//  Leave a Comment

When we are stressed, worried, anxious, or upset, it can be a great option to implement guided mediation into our life. Time spent in meditation restores peace and calm and can bring a sense of restoration to the mind. Meditation is a great practice because it can be done anywhere.

Guided meditations are led by a recording or video and can be done when rest is available, sitting with eyes closed or laying down and resting. Guided meditations can be downloaded or streamed online and will lead a person through a series of auditory and visual practices to create a peaceful and calm state.

The practice of meditation has been an important part of various religions and belief systems for many years.

  • Mindset and meditation can benefit anyone without adherence to particular beliefs.

  • Anyone can meditate. Practice is key, as the more it is done, the better you get at and the greater the benefit.
  • Meditation is a technique that helps all different types of people relax and relieve stress.
  • Meditation allows the thoughts to slow and streamline and stops the stressful mind from moving too fast.
  • Ideally, meditation bring about a feeling of wellness.

Meditation brings wellbeing and peace and it can help people manage emotions.

Many people have experienced emotional benefits from meditation including:

  • Imported self-awareness
  • Present moment awareness
  • Improve imagination
  • Stress building skills

Meditation is a process of focusing and calming the mind so we can experience a break in mental activity and get rest from our judgements, ideas, beliefs, and expectations.

When we rest the mind through meditation, we create space for new ideas and opportunities to access our minds.

Meditation allows us to access a relaxed mental state. Using guided meditation, we can listen and visualize our experiences, making mental images in the mind of places that bring a sense of calm.

Guided meditation is also called guided imagery or visualization. This style of meditation includes the senses experiencing sight, smells, sounds, and textures.

Guided meditations are often led by a guide or coach or teacher. Many visualizations also use music or nature sounds to bring about a sense of calm. Guided meditations lead the listener through a story or series of opportunities for visualization.

While participating in guided meditation it is important to focus the attention on the experience and allow your mind to be free of other distractions or ideas that are stressful.

Instead it is important to experience an open mind and quiet mentality. Another important part of meditation is to breathe consciously. Deep breathing expands the lungs and allows the intake of more oxygen which creates a sense of calm in the body.

Participating in guided meditation in a calm setting can reduce distractions.

Some people like to use headphones or play background music. After some time, it may be easy to meditate anywhere, but in the beginning it is great to set aside some time to yourself to meditate.

A guided meditation that is 5-10 minutes is a great length to start with.

Some people prefer to do guided meditations at night while others do them in the morning. It’s even possible to do them during the day. Anytime is a great time to meditate. Morning meditations allow people to visualize their day and night meditation allows reflection on the day and gratitude for what happened. Many guided meditations are available with a simple online search.

Meditation can be a lifelong practice.

Sometimes a guided meditation is the best option if a person prefers to be led through a series of visualizations in an attempt to form a new idea and allow creativity.

Meditation allows relaxation and can lead us through a series of exercises that bring peace and calm and a new outlook on life.

Category: MeditationTag: guided meditation, stress

Step Out Of A Chaotic World And Into The Calm Of Visualization

January 10, 2021 //  by RelaxationMoments//  Leave a Comment

We live in a chaotic and hectic world. Many people live lives that are stressful and fast paced, and we may feel we can hardly catch a break to catch our breath. When we are under stress, we are feeling pressured and cannot function to our full capacity.

When the body is under stress, we may experience sensations in our body like heart palpitations or rapid breathing.

These are signs that our nervous system is in fight or flight mode and we are being flooded with adrenaline and other stress hormones. Sometimes it can be difficult to rationalize what we are feeling in our bodies.

It is possible to change our reaction to current situations, even if we cannot change the situation itself.

Visualization is one way to bring a new thought and idea to the mind and create a mental image of something that is more beneficial and helpful in the moment so we can move forward.

How Stress Affects Us

Stress is a feeling of overwhelm that can adversely affect our mind and body. Stress is a response to modern living that can be difficult to process. When we cannot change a situation, we have to look to how we can change ourselves to better adapt to the situation.

Utilizing tools and practices such as guided meditations helps to engage the mind to assist us in creating a new vision for our lives that is more positive and optimistic and fulfilling.

Why Visualize

When we visualize positive imagery, we can begin to associate our mental states with the faulty of our thoughts. When we think more positive thoughts, we have access to a happier and more abundant life.

When we can take a pause and recognize our mental status, we can bring gratitude into the picture. Thinking grateful thoughts can bring a broader sense of peace by allowing us to tap into what has gone well for us and how we can bring a renewed sense of positivity to the moment.

When we are stressed and feel like we are spinning out of control, visualization is a practice we can undertake to focus the mind on a chosen vision. Maybe the vision is one of achieving a personal goal or one that is dreamed by the family.

Try visualizing a time when you were in a situation and were worried you might not make it through, but in the end, it turned out better than you could have imagined. Try visualizing a time in the past when one of your dreams come true, and when you felt joy, abundance, and happiness. Remember these feelings and know that you can recreate them anytime to feel the grandeur in gratitude of life.

Once you can connect to a past successful vision of abundance, you can bring a sense of peace and calm to your life. You can connect with the knowing that certain situations have worked out for you and have gone your way in the past. This brings confidence that life will continue to provide, amidst the ups and downs.

Creating a Calming Mental Picture

Visualizing a calming mental picture can be the key to calming the chaos of the mind. Connect to an image that brings you peace and clarity and commit to holding it in your mind as long as possible until you can feel a shift in the energy. Sometimes even a few seconds of engagement in visualization will bring results!

Breathe with intention and feel the presence of your calming imagers coming true for you and be confident that you can change your outlook and perspective.

Visions of nature, water, fire, or other elements are a great place to start with imagery if you don’t yet have a clear picture of your desired outcome.

Category: MeditationTag: visualization

Beginners Guide To The Power of Visualization

January 7, 2021 //  by RelaxationMoments//  Leave a Comment

Some people are not aware of the power of visualization and all that it can do for our lives. But actually, we are all engaging in visualization throughout the day. However, many of us are stuck in visualizations of what we do not want, rather than what we do want. People often use visualization to imaging negative outcomes or to worry about the future. Sometimes we even worry so much that we seem to make the very thing happen that we don’t want to happen!

Visualization is not just a new age technique for manifesting. Instead, various athletes, musicians, and other successful people use visualization and mental imagery to make their dreams come true in their lives. Research has proven that people who do visualizations to create a positive experience before they engage in the activity.

An exercise psychologist from Cleveland Clinic Foundation in Ohio found that people who did a workout in their minds were able to increase their muscle strength capacity by 13.5% as opposed to those people who actually did the activity with an increase of 30% muscle strength (From mental power to muscle power— gaining strength by using the mind, Yue, Guang). This means that just by visualizing in our minds we prime our body to create successful outcomes.

Research done by Newmark in 2012 also demonstrated the efficacy of visualization and guided imagery in sports performance utilized after the Russian 1984 Olympics (Cases in Visualization for Athletic Performance, Newmark, Thomas).

Basic Steps to Visualization

To begin visualization, you want to know what you want to manifest in your life. Knowing what you want to achieve will help you to create a visualization that will make your dreams come true. But first, you have to know what your dreams are, what you desire and how to make it happen, or at least, which step to take to get you to the next level.

Begin by describing the vision in detail. Maybe you want to record your vision into a microphone in order to clearly hear yourself express what you want with your own voice. You may feel more comfortable writing down your dreams in a journal and exploring how you can write your life into a new existence. Both of these practices help us to create a clear picture of what we want to create.

The next step is to begin visualizing what you want to manifest. You can visualize the circumstances or you can visualize the process or even skip all the way to the outcome. The most important part is to link the vision with the feelings you will feel when you complete the task and get to your dream place.

Taking daily action is essential. We cannot make great changes overnight if we do not take action each day. We need to set ourselves up for success each day by returning to our vision and making sure we keep in contact with our dreams. We want to continue to access our manifestations and change them as we gain new information.

We need to stay strong in order to persevere and stay on top of our goals. When we are not directing our lives, we can end up working for others or wishing we had access to different opportunities that are more fulfilling. When we are faced with challenges, we can continue to visualize our successes and find a pathway out of any situation.

Visualization provides a proven method for exploring mindfulness and engaging in meditation in a goal-oriented fashion. We can participate actively in the making of our lives through visualization.

Category: MeditationTag: visualization

How to Relax When Life is Out of Control

January 3, 2021 //  by RelaxationMoments//  Leave a Comment

Stress is a constant companion, and most of us, through lots of practice, have become experts at elevating our stress levels. The ability to relax is an acquired skill too. Luckily, you can teach yourself to handle stress in a manner that minimizes it. However, the more stressed you feel, the more challenging it can be to relax.

Discover how you can relax your body and mind when your stress levels are out of control:

  1. Take a moment to stretch. Stand up for a few minutes and stretch your body. Release the tension and stress in your muscles. Shake your arms and legs individually and get back to work. Try this. It works!

  2. Exercise. If you have more time available, 30 minutes of exercise can work wonders. Avoid limiting yourself to the standard walk or jog. Play a match of tennis or attempt to break your personal bench press record. Consider whether you’d prefer to exercise alone or with others and make it happen.
  3. Listen to music. Music can be very soothing. The theme from Rocky might make you feel great, but might not be the best choice if you’re feeling agitated. Choose music that you find relaxing.
  4. Meditate. Meditation is simple, but challenging. You can learn to focus your thoughts and relieve your tension. Keep your thoughts focused on your breath and return to these thoughts whenever you get distracted. What could be simpler?
  5. Reach out to others. Some of us find relaxation in being alone, while others feel better with others. Reach out to your friends and family. You can discuss your feelings and the challenges you’re facing. You could also choose to use the people in your life as a distraction. Go out to dinner or watch a movie. Have a little fun.
  6. Laugh. Maybe laughter is the best medicine. Pull out your favorite video or spend the evening at a comedy club. Call your funniest friend for a chat. Read a book of jokes. Find something or someone that will make you laugh.
  7. Feel gratitude. It’s easy to forget about all the wonderful things in your life during challenging times. Make a list of all the blessings in your life. Focus on feeling gratitude. By reminding yourself of all the good things, the bad things won’t seem nearly as bad.

  8. Take a nap. One of the best ways to reset your nervous system is sleeping. Find a quiet place and lie down for an hour. A nap can be the best stress-buster.

  9. Think happy thoughts. Remember a happy, past event. Relive it in your mind. Creative visualization can be an excellent way to take a break from your stress. Be creative and enjoy yourself.

  10. Drop the caffeine from your diet. Caffeine and stress don’t combine well. Give your nervous system a reprieve and avoid caffeinated beverages. Do you really need to be any more stimulated?

  11. Close your eyes and listen to the sounds around you. You could also cover your ears and focus on what you see. You’ll just look sillier. Block off one of your senses and focus on your environment. This is an excellent way to be more present. Giving your attention to your surroundings will stop your mind from creating more stress.

Stress is a part of daily life. Learning to manage it makes life more enjoyable.

The best time to address stress is the moment it begins. There’s a momentum to stress. Once your stress reaches a high level, it’s far more challenging to reduce. Most stress-reduction techniques provide a small to moderate amount of relief. Use them sooner, rather than later, and prevent a meltdown before it happens.

Category: Stress ManagementTag: stress

The Hygge Magic Of Slippers, Thick Socks, And Cozy Sweaters

December 27, 2020 //  by RelaxationMoments//  Leave a Comment

No matter your surroundings, it’s hard to feel cozy if you’re wearing uncomfortable clothing. That’s why loungewear like slippers, thick socks and cozy sweaters are essential to your casual, hygge home life.

A good pair of slippers will not only keep your feet warm, but actually soothe your feet after a long day. The best hygge slippers are made from natural fibers, like woven knit or leather or suede. There are many hygge inspired patterns and colors out there to choose from, a favorite being a plain, natural color, such as beige. For the inner sole of your slippers you might like to choose memory foam, for softness and comfortability. For the outer sole, pick something that is non-marking, so indoor use won’t be a problem for your floors and rugs.

Thick socks are another basic, essential item to your hygge winter wear, this year. Thick knit socks are so comfortable and can be worn with any loungewear for wintertime, cozy feel. The best thing about socks is that, unlike slippers, you can feel good about putting your feet up on your favorite comfy chair or sofa, without getting the furniture dirty. Natural and organic knitwear is big in Denmark, home of the concept of hygge. Get yourself some cozy socks like this and you’ll be ready to take on winter.

Chunky sweaters are a wonderfully versatile clothing item for winter. You can easily wear these sweaters while you’re relaxing indoors or when you have to go out of the house on an errand. Hygge inspired knit sweaters are warm, cozy and on trend. Again, natural colors and fibers make the best hygge sweaters. Pair your soft, comfortable sweater with a pair of fleece lined leggings and you’ll be all set for a cozy night at home.

With all of the potential hygge style winter wear, you’re sure to have some gift giving ideas. It’s always nice to pick up a pair of cute cozy socks for a friend or maybe even matching slippers for the family. Personalized gifts are always a nice gift giving touch too. Monogramming the winter slippers you have purchased for each member in your family would make an excellent little gift along with a handwritten dinner party invitation. This way you can all enjoy your cozy monogrammed hygge slippers as you share a wonderful family meal around the table.

Category: Relaxation IdeasTag: Hygge

Simple Ways To Make The House Smell Amazing for The Holidays.

December 20, 2020 //  by RelaxationMoments//  Leave a Comment

As humans, our sense of smell plays a large role in our everyday lives, whether we realize it or not. Scents have the ability to change our mood, change how we interact with others and even play a large role in our ability to recall memories. In fact, studies find that scent is so closely linked to memory, that people can remember a scent with 65% accuracy after one year, where visual memory drops to nearly 50% after only a few months. This is because when we smell a scent it goes straight to the brain’s olfactory bulb, which is directly connected to the amygdala and the hippocampus. All technical terms aside, scents are oftentimes linked by the brain with memories. Maybe it’s the smell of your mom’s cooking, a certain flower or a perfume; certain scents can bring you right back to a memory as if it happened just yesterday. Scents have the ability to change our mood. You can use scents to your advantage to spike your hygge holiday spirit and make your home smell amazing.

Scented candles are a wonderful way to make your home look and smell festive and inviting for the holiday season. Having lit candles around your home will most definitely add to your hygge vibe. The warm glow will make rooms feel cozy and comfortable. Not only do candles look and feel homey, they also smell great. Almost all stores sell scented candles these days, but for higher quality scents, get your candles at a store that sells candles exclusively. If you have a local candle maker near you, even better! Scents like warm vanilla, cinnamon apple, sugar plum and peppermint are some holiday favorites.

Another way to make your home smell amazing for the holidays is with fresh greenery. Use of a freshly cut fir tree, a fresh wreath or some branches from an aromatic evergreen are great ways to keep your hygge home smelling and feeling joyful. If fresh trees and branches are not naturally available in your area, check with some of the home improvement stores. Look for some of the best smelling evergreens, which are the Scotch pine, Douglas fir, white spruce and Noble fir trees.

Last, but not least, baking homemade holiday treats always keeps your home filled with sweet and savory scents. Not only is baking and cooking seasonal treats a perfect hygge activity, it ensures your home smells good, naturally. If you have any traditional holiday family recipes, those will work great. Or, start a sweet smelling traditional recipe of your own with your loved ones. No matter which route you take, keep your home smelling festive for a relaxing hygge holiday.

Category: Relaxation IdeasTag: Hygge, scents

Cut Down Your Own Tree For A Hygge Family Experience

December 13, 2020 //  by RelaxationMoments//  Leave a Comment

The nature of the holiday season provides so many fun and satisfying hygge opportunities. From cooking or baking family recipes, to holiday movies, there are various ways to achieve that cozy hygge feeling we long for, especially during the holidays. One the most absolute favorite family hygge traditions for the season is picking out and cutting down your own tree. There’s really nothing else that feels more like the holiday spirit than cutting down your own tree with family, and afterward, having fun decorating it while you all bake cookies and sip hot chocolate.

Maybe you live in an area where the traditional holiday fir tree grows in abundance and you are able to go and pick one out easily. If not, thanks to the growing hygge movement; cut-your-own-tree farms are increasingly popular. Chances are there is one within driving distance from your home. If that’s not the case either, a tree that’s indigenous to your area will do just fine. It’s truly less about the tree and more about the experience. Once you have a plan of where you will cut the tree down from, it’s time to gather up the family. Get dressed in your holiday flannels, jeans and boots and head to the tree farm. Remember to bring a few warm blankets or scarves to help you all stay cozy. Decide as a group what shape tree will work best in your home. Have fun cutting it down together and strapping it to the top of your car to make the drive with your tree back home.

Once you and your holiday tree arrive home, decorating it as a family is definitely part of the hygge experience. Wrap the tree with warm colored lights and family-made decorations. A perfectly decorated tree is not the goal of this tradition, rather a tree that is put up with love, laughter and family memories is. To further the hygge, light some candles around your home, add in some freshly baked holiday cookies, hot cocoa, and maybe some of your favorite holiday music. One of my favorite parts of this family holiday activity is that we’ve made it an annual tradition. Making memories by cutting down our own tree and decorating it together every year really adds to the holiday fun and the feeling of hygge, as well as sets the tone for a warm, family filled holiday season.

Category: Relaxation IdeasTag: Hygge

A Hygge Holiday Is All About Peaceful, Quiet And Cozy Surroundings

December 6, 2020 //  by RelaxationMoments//  Leave a Comment

Hygge, pronounced (Hue-gah) is a Danish word originally derived from an Old Norwegian word meaning well-being and protection from the outside elements. Denmark has notoriously cold, long winters. The concept of hygge has been used by Danish people to help mentally combat the brutally dark, relentless winter season and fill their homes with comfort and love. Hygge is a word that is so important to Danish people; it’s often used to describe what their culture is all about. Hygge is not necessarily something specific that you can buy, because it’s more of a feeling than a possession. Hygge really is the epitome of Danish living, and in the last five years the concept of hygge has made its way to the US and many other countries with extreme popularity and trendiness.

Hygge can widely be described as a feeling of coziness, comfort, familiarity, friendship, laughter and seasonal homemade food and drinks. Although it’s possible to achieve hygge any time of the year (an outdoor BBQ with friends or a movie under the stars with family are perfectly good examples of summertime hygge). Hygge is generally associated with the colder months because if it’s ability to uplift spirits during dark, long winter months. Hygge is perfect for the upcoming holiday season because it’s all about peaceful, cozy surroundings that fill you with the feeling of contentment. Here are a few, simple ways you can bring holiday hygge into your home this season.

Host family and friends – The holidays bring so many opportunities to host get-togethers for your loved ones. Be sure not to stress over these gatherings, hygge parties are relaxed, friendly and homey.

Warm lighting – in order to achieve a great sense of hygge, be sure to light some candles, have a fire or set up string lights. Warm lightning is essential for a holiday hygge vibe.

Cozy linens, blankets and textures – get out all of those soft, fluffy blankets and have them available on the couch or chairs and by the windows, so that you can easily cuddle up with your favorite book and relax.

Home cooking and baking – cooking some traditional holiday meals and treats will help bring holiday hygge into your home. Comfort foods like holiday ham, stews, savory flatbreads, cookies, cinnamon apple pie will waft soul-warming scents throughout the air, making your home feel cozy and cared for.

Holiday hygge is easy and comforting. Most people are already doing at least some of these simple holidays hygge hacks without even knowing it. Now that you know the term for that warm and fuzzy feeling, you will be able to up your holiday hygge game even further.

Category: Relaxation IdeasTag: Hygge

Hygge Sounds And Scents To Help You Relax And Unwind

November 29, 2020 //  by RelaxationMoments//  Leave a Comment

Self-Care Ideas

When you think about what a hygge home has in it, you probably are thinking of candles, comfortable seating, fluffy pillows and cozy blankets. But, the concept of hygge can be felt by all of our senses, not just touch and sight. Sounds and scents are just as important when trying to achieve a hygge-inspired space that helps you relax and unwind.

Sound plays a very big role in our everyday lives, even though we may not realize it. We are constantly inundated with sounds, to the point where we’ve adapted to be able to block most of them out. The sounds that surround us daily though, have a physiological effect on us- they can affect our heart rate, breathing and hormone secretions. Since we know that sounds are such a big part of how we feel, it makes sense to manipulate the sounds around us to ensure relaxation and calmness within the day. Studies suggest that some of the most relaxing sounds to us are the sounds of nature. Sounds like ocean waves crashing on the beach, raindrops, a babbling brook and even thunderstorms are natural sounds that aid in relaxation. To make this possible in your hygge space at home, you could use a nature noise machine or even use your phone or tablet to listen to sounds of nature app. When you curl up with your favorite book, under your cozy blanket, be sure to use some relaxing sounds to further your feeling of hygge.

Scent is another sense that shouldn’t go unattended to when developing your hygge space. One way to incorporate scent into your daily relaxation routine is with essential oils. Aromatherapy essential oils have become very popular in recent years because of their power to make people feel good. Studies have shown that aromatherapy has the ability to help relieve stress and aid in a better night’s sleep. Lavender, peppermint and cinnamon are some of the most used scents for calming and reduction of anxiety. These can be put to use in your home with specifically scented candles or essential oil diffusers. You can even put a few drops of oil on your pillows or blankets, so that when you use them, you are immediately feeling more tranquil and relaxed.

When setting up your hygge centered space, do not neglect your senses of sound or scent. Strategically thought out sounds and scents that help promote relaxation, calmness and happiness are vital pieces of your hygge home atmosphere.

Category: Relaxation IdeasTag: Hygge

Bring The Hygge Magic Of Fire Into Your Home

November 22, 2020 //  by RelaxationMoments//  Leave a Comment

Campfires have always been used to keep us warm, as well as for social gatherings and to make friends. Some studies show that the relaxing feeling we get from sitting next to a crackling campfire is evolutionary. We have actually evolved to feel calm and cared-for when we sit by a fire. So, it’s no surprise that one of the essentials that provide a home with the magic of the hygge feeling is fire. The cozy and welcoming feeling that fire brings into a home can be accomplished in many different ways.

A fireplace can easily bring the ultimate magic of hygge into your home. The soothing light of a fire will make your home feel comfortable and welcoming. Gas fireplaces have gained in popularity because of their convenience. They will do the trick, as well. Harness the magic even further, by providing a comfortable place to sit to enjoy the warm glow with a cozy blanket, hot tea and your favorite book or magazine.

If you don’t have a fireplace in your home, the flame of candles will do just fine to help you achieve the hygge feeling in your living space. Place various candles around your home in places you tend to hang out in frequently. Side tables next to your favorite chair by the window, on your countertop in the kitchen, on your bedside table and in the living room on a shelf – these are all optimal places to enjoy the dim, warming light that a candle produces. The soft flicker of a candle flame will bring a cozy atmosphere to any room.

A wood stove is another great way to bask in the radiance of the natural light of fire. Wood stoves are a bit of a thing of the past, as they were widely used before electric heaters. But, the nostalgia and functionality of a wood burning stove, makes it a wonderful addition to a hygge home.

An electric fireplace is a good option as well. Electric fireplaces can be purchased for any home because they don’t require a chimney or a smoke stack. Electric fireplaces can be made to feel more authentic by installing them with a mantle and decorating it like you would with a wood burning fireplace. The light put off by an eclectic fireplace will make your home feel just as warm and cozy.

The last way you can bring the magic of fire into your home, is through use of the fireplace channel on your TV or even on your computer or tablet. Although a digital fire may seem unconventional, in today’s world, it’s a viable option. We may not all have the ability within our living spaces to have a fireplace and this choice works just fine. A digital fire does bring coziness into the room, try it out, you may be surprised how well it actually works!

Category: Relaxation IdeasTag: Hygge

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