Relaxation Moments

Relaxation, Peace and Serenity for the Mind and Body

Stress Less with Coloring for Adults

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A surprising trend in relaxation products has been the expansion of coloring books for adults. The question is: Is coloring just for fun? Or does it provide us with various benefits for our mental health?

The answer to both questions is YES!

Coloring is not only for children. Numerous studies have proven that this activity reduces stress, drives a low mood away, and encourages creativity. It has a similar effect to meditation, and because of its positive impact, many experts recommend it as a form of therapy.

What Does the Research Have to Say?

Since this activity for adults has recently become popular, profound research is still limited. What is widely known is that coloring therapy has been recommended for years and has been an enormous success.

In 2006, researchers conducted a study and discovered that this type of mindfulness therapy helped women who have cancer – it decreased emotional and physical distress symptoms during their treatment. It has also helped people cope with other conditions (depression, anxiety, addictions, and trauma). Also, studies prove that this therapy benefited those who loved to draw and color when they were children.

The Benefits of Coloring

1. It reduces stress/anxiety – during coloring, the level of anxiety and stress decreases. The activity requires complete focus. Also, colors and patterns are hypnotic, making you feel good and in charge of yourself.

2. It boosts creativity – In this type of therapy, there are no limits. All it takes is to let your imagination run wild. There are no rules. You can paint in / out of lines and use any colors and patterns. And finally, there is no wrong way of coloring.

3. It exercises the human brain – When adults start coloring, they use both sides of their brain. The brain’s left side is the “rational” side responsible for fine motor skills and problem-solving. The human brain’s right side oversees the artistic choice of colors and provides aesthetic balance. Coloring exercises both sides of the human brain.

4. It encourages self-awareness and mindfulness – Maximum concentration is required when using coloring books for adults, which means that you must entirely be focused on this activity and block the rest of the world. You will unknowingly practice being present at a given moment. It will also help you sort your thoughts so that your attention is not distracted, helping you for other spheres in life.

Other benefits:

  • You can take coloring with you on any occasion, wherever you go, for which you do not need a lot of space and materials.
  • It is for everyone, not just kids or artists.
  • It strengthens our focus and concentration.
  • It’s a great way to get away from mobiles/laptops/computers.
  • It can improve vision and motor skills.
  • It can improve sleep.
  • It is a form of meditation.
  • It can bring back your happy childhood memories.
  • It can displace negative thoughts and emotions.

Benefits of Music Therapy

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Music therapy is defined on wikipedia.org as “an evidence-based clinical use of musical interventions to improve clients’ quality of life”. While you may not want to formally use music therapy in your own life, it’s good to know what the benefits are if you’re thinking about using music to help you relax.

In music therapy it is used to help people develop better health in emotional, social, cognitive and sensory ways. This is done by including active participation in musical experiences as well as being receptive to listening to music.

Music therapy is used for relaxation as well as for other reasons. One of the advantages of using music therapy is that it is based on both neural and physical responses to the sound you hear. This means you can benefit from singing or playing an instrument as well as listening to music.

If you feel like singing along to music in the car, try it.

Research has shown that music therapy has benefits for all people. So, if you’re a busy person and you’re looking for ways to relax, think about all the ways to bring music into your life. Are there times during the day when you can wear headphones during work hours? Perhaps you could incorporate music into family activities with your kids. If you’re spending time writing a to do list, why not listen to music while you’re doing it? There are lots of short times during the day when you could include music in your life.

Studies have even shown that people who listen to the distraction of music at the same time as undergoing a painful experience (like having an intravenous needle placed in the arm) feel less pain and less stress as a result of music.

If you know you have to undergo a painful procedure consider using music as a distraction. The more relaxed you are throughout your day the better you’ll feel overall.

Although music can’t help with curing diseases or ailments, it has been shown to improve people’s coping ability during these times.

If music is useful to help people cope with illness, why not give it a go when you’re not feeling on top of a task? See if your coping skills improve when you listen to music at a time of high stress. Music may help you reduce feelings of being overwhelmed or anxious.

From studies done with music therapy we know music can be used to enhance people’s lives when they need it most. If you are at all hesitant about using music to help you relax then consider trying it for at least part of your day and at least a couple of weeks. The results may surprise you.

Include Music in Other Activities

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Music can be used to lower your stress levels and improve your mood, but do you have time for music?

If you’re always busy you probably think you don’t have time to sit down and listen to music. You probably forget about music because you’re so distracted by your busy life. If you live according to a planner and schedule everything, it’s time to schedule music as a complementary activity.

You don’t need to take time out to benefit from music. You can simply add it into other activities.

Like to run on a treadmill or a walk outside? Then you can use headphones to listen to music at the same time.

If you’re preparing a meal in your kitchen remember to turn on some music to help you relax. If you’re meal prepping for the week this is a great time to use music because you get a longer time to enjoy several different types of music.

You can even add music to your morning routine. Do you apply makeup or shave in the morning before going to work? Try adding music to your bathroom. You can even listen while to your favorite tunes while you’re in the shower. If you get a waterproof speaker this makes it more enjoyable.

When you take time during your day to practice meditation you can add music to enhance the experience. And if you need help to get to sleep at night try using classical or slow tempo music to help you relax and drift off to sleep.

If you work at a desk during the day use headphones to add music. As long as your boss is happy to see that you’re still concentrating on your work, you should be able to use music at work.

When you’re working while listening to music it’s often better to choose instrumental music only. By not having lyrics you remove the distraction that the words offer. Some workplaces encourage the use of music during work hours, especially in open offices where other distractions are frequent and the noise level from other people can become extremely loud. Noise cancelling headphones are useful in these situations.

If you like to start your day with affirmations this is a great time to incorporate music. By saying positive or calming affirmations while listening to music you’re helping your mind to concentrate by blocking out other sounds and distractions. If you always say specific affirmations while listening to one particular piece of music you can build an association with it. Then if you want to experience the same feelings you get when you say the affirmation, you can get it by listening to the same music at other times of the day.

Why Does Music Help You Relax?

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Did you know that music is the only sensory experience that can activate all the areas of your brain at one time? The brain experiences stimulation in many different parts when you’re listening to music. This can help to build new neuropathways.

Now that we know about brain plasticity, the ability to create new pathways in the brain is important because it affects our behavior.

If you strengthen stress pathways in the brain it encourages you to continue in that behavior. But new pathways can help you change. Neural pathways are the underlying foundation of your thoughts, the way you feel things, the way you act and your habits of thinking.

One of the benefits of using music to influence brain function is that it is non-invasive. Not only can music therapists easily use music with their patients, but you can use music in ways that benefit you at home. If you’re trying to relax it’s good to know that music can have a strong influence on many different parts of your brain.

Music also has a physical effect on your body. When you listen to slower tempo music it helps to relax your muscles and release the tension which may be adding to your stress.

Another interesting fact about music and relaxation is that there are studies showing the exact beat per minute that helps you relax. Music at 60 beats per minutes can help your brain to synchronize with the beats that cause alpha brainwaves and this is the brainwave that is existing when you’re relaxed yet still conscious.

If you listen to music that’s around 60 beats per minute for up to 45 minutes in the evening this can help you to get to sleep. If you want to try this, choose a comfortable place to sit or lie down and choose calm music. You’ll preferably want to select music that appeals to you. If you like the music and it’s calming then you probably won’t need to worry about whether it is 60 beats per minute. It needs to be comforting and calming for it to work. If you don’t like the music then you’re going to be distracted by it in a bad way and it won’t help you relax.

Music can be used at any time of the day or night to help you relax. And if you’re using it at work or when you’re out and about there’s always the option to use headphones. Music offers you so many options and can be adapted to each person’s preferences. Now that you know how music affects your brain and body go ahead and find out what suits you best.

Listening to Music to Relax

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Most people know that listening to music can calm the mind. But did you know that it also has a physiological effect on your body. If you choose to listen to slow or quiet music it can help to slow down your heart rate and lower your blood pressure. One type of music that is often good for this purpose is classical music.

By having an effect on these physiological functions in your body you can use music to help you relax. Listening to music in this way has also been shown to decrease your levels of stress hormones such as cortisol.

If you’re a busy person and you’re trying to find new ways to relax, music is useful because you can use it while doing other tasks. If you’re the type of person who get frustrated and it feels like you’re wasting time by engaging in relaxation exercises then music may be your answer.

Try to include slow and relaxing music in the car while you’re driving. Even if you’re not a fan of classical music, give it a go for relaxation purposes. It’s easy to try while you’re driving.

And if you go to the gym or take your dog for a walk, consider listening to classical music at the same time. Of course, it depends on what you’re doing at the gym because you may want to pump yourself up with high energy music rather than relaxing. If you need to spend time waiting for an appointment try wearing your headphones and listening to classical music while you wait. There are plenty of opportunities during the day when you can experiment with calming music.

If you have trouble getting to sleep at night because your thoughts are racing then you may want to use music to initiate the relaxation response. For this purpose you may want to try something other than classical music. If you have some favorite songs that are familiar and produce a comforting feeling for you, then these would be suitable before bedtime.

Once you find which music suits you best, you’ll be able to use it readily as a stress management tool regularly during the day or save it just for times of high stress. At least you’ll be ready with your own personalized relaxation strategy. And if you think music isn’t really helping you to de-stress then try experimenting with something completely different. Music from another culture may be good for this.

Trying Something Different for Relaxation

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If you’re always busy and you feel like you never really relax, try something completely different. There are plenty of things you can buy cheaply that can make a difference to how you feel.

If you’ve never owned a Himalayan salt lamp before you may want to buy a small model and give a go. Among other claims, these lamps are said to provide negative ions in the air which help to improve your mood. But the lamp is also a beautiful décor item to place in your home. The glow of the pink amber color is calming and can help you relax.

Have you tried aromatherapy? Many people swear by aromatherapy oils as the best way to relax. You can choose pure oils such as lavender or rose or try a blend of oils. Most people prefer a blend because you get a more complex scent and more benefits from several oils at one time. You can buy an aromatherapy diffuser online for under $15 and if you want to keep the cost down on the oils only buy one blended bottle to start with. If you don’t want to use a diffuser in your room, try rubbing calming aromatherapy oils mixed with a carrier oil, such as almond oil, into your feet and then wearing socks over them. This can be an easy way to relax when you’re feeling stressed.

If you’ve never used bath bombs before, this may be a new way for you to relax. Choose a scent that appeals to you. If you like a sweet scent, try rose or orange blossom scented ones. If you prefer a citrus scent get the lemongrass, lemon balm or lime and ginger type of bath bombs. Coconut is another favorite for many people and you might also like to try a refreshing scent like peppermint in your bath. Not only will the warmth of the bath help you to relax but the bath bomb will add an entirely new experience to your relaxation regime.

Another way to improve your relaxation time is to incorporate houseplants into your home. Studies have shown that people have reduced levels of stress when they are in a room with plants as compared to a room without plants. Choose green leafed plants that are suited for indoors and then you won’t have to worry about them dying. Plants that can tolerate low light include Golden Pothos, ZZ Plant (Zanzibar Plant) and the Peace Lily. These plants can also improve the indoor air quality by adding oxygen and absorbing toxic chemicals in the air. It’s easy to add plants to your home or on your desk at work and they could help you feel more relaxed.

Implement Systems to Free Up Your Time for Relaxation

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If you’re always stressed out because you never have enough time in your day then it’s worth considering using systems to help you find time for relaxation. If you can systematize parts of each day you minimize most of the time-wasting tasks.

By implementing systems it means you don’t have to keep re-inventing the wheel. If you start with some easy tasks it will encourage you to systematize more.

You can start to reclaim your time by automating as many bill payments as possible. You can also set up recurring orders for groceries or other household products. Whenever you need to shop for things, consider getting them delivered to save you time.

If you want to free up more time in the morning to help you relax, try systematizing your wardrobe. You could place each set of clothes for each day of the week from left to right in your wardrobe.

Another alternative is that you can wear the same clothes in a cycle of several days. You can wear one outfit on day one, another on day two and a third on day three. After that keep cycling your clothes so you wear the same outfit on day four that you wore on day one. Then follow the next day with the same as day two. Some people will think this is incredibly boring but if you allow yourself the flexibility of skipping a day and choosing an entirely different outfit when you feel like it then you can use the system as your starting base and it will save you time when you need to.

If there is an activity you want to do each day, but you never have enough time for it, then try to build a system into your daily routine. For example, instead of saying you want to meditate each morning but you don’t have time, make it easy for yourself to do it. Set up an alarm on your phone to tell you the time you’re going to start meditating and then use an app to guide you through a meditation. This is your simple system to make sure you do it every morning. It doesn’t need to take long but without this straight-forward system in place you’re more likely to think about the idea of meditation but not get started on it because you’ll choose to do another task that you know is waiting for you.

Set up systems to use your time better. As soon as you give yourself too many options you may not find enough time for yourself. By implementing a system and following through with it, you eliminate the alternatives and free up time which you can use for relaxation.

Create a Relaxation Sanctuary at Home

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Most people like to relax in an environment where they are safe and comfortable. If you want a special place to relax at home, consider setting up one room that you know you can always go to when you are feeling stressed.

You don’t need to set aside one whole room for this purpose. You can choose one room and make sure it is acceptable but then add extra touches for when you want to experience some relaxation time.

If you love your bedroom you can use this as your relaxation sanctuary. If you have a guest room you could set that up as your relaxation room so it is a different space from the room you sleep in every night. First of all, decide what textures you want to use. Would you love the feel of a thick fluffy floor rug under your feet? Think about a comfortable chair or extra throw pillows you could use to sit against on the bed. You could choose a wrap around chair that is supportive yet comfortable. If that doesn’t appeal to you then what about a massage chair that can soothe your tired muscles at the end of a long day? If it’s cold outside consider adding a heated blanket to your favorite chair.

If you want to use creative lighting to help the mood then add soft fairy lights to help you relax.

Another room that’s perfect as a relaxation sanctuary is your bathroom. If you love to take a long warm bath then consider adding accessories that will help you relax. Have candles ready to add to the room. If you don’t want to risk burning the house down then get battery operated candles. These days artificial candles are very realistic and they give a flickering light like a real candle.

Invest in a bathtub caddy and soak in your bath while you’re enjoying a glass of your favorite beverage. You can also use the caddy to hold scented bath bombs or bath oils.

Another way to create a relaxation sanctuary is in your garden. Choose a favorite spot and add a chair where you can sit comfortably. If you can add a table this is helpful for placing a book or even adding a potted plant. If you choose some garden accessories like potted flowering plants, garden ornaments or a garden arch to your outdoor sanctuary then you’ll always feel like it’s welcoming you. And if you don’t have a large garden try setting up your relaxation sanctuary on a deck or a small patio. You can decorate it with all the things you love and make it your own space.

Using Me-Time to Relax

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When you can schedule some me-time into your busy schedule, you don’t want to waste it. By giving time to yourself you can find new and interesting ways to relax. A lot of busy people use their me-time to check social media or catch up on news stories online. While this is something you may need to do every day, there are more different ways of using the time to help you relax.

Taking some time and doing some stretches is a good way to help you to relax. Try and choose a quiet spot or go to a room where you can close the door and shut yourself off from other people. If you enjoy yoga then you can use yoga poses to stretch your muscles and calm your mind.

When was the last time you read a book? If you haven’t read a fictional novel in a while then you’ll really appreciate losing yourself in the story. Try to choose a real book with actual paper pages rather than reading on an electronic device. By reading a real book you get the physical experience of turning the pages and holding the book and you don’t have the glare of a screen. This gives your eyes a break and offers a different experience, especially if you’re usually on a computer screen for many hours per day.

The advantage of a book is that you can pick it up for a short time and enjoy the distraction or devote a longer time to reading and lose track of time completely. You can grab some me-time during a lunch break at work to read or devote half a day to reading on a weekend. Reading lets you go wherever the story takes you. It can be educational, it can increase your vocabulary and it will help you to relax.

If you tend to avoid people because you’re too busy then me-time is a good time to catch up with friends. By spending time with a genuine friend it will boost your mood and provide a good distraction from your other activities.

However, if you spend all day with people and you’re feeling overwhelmed by them then me-time is best spent on your own in peace and quiet. If you have a favorite place then take time to go there. If you love nature try and take a walk through a park or along a beach. If you’re working in a big city and you can’t get to a place of nature you may have a favorite café nearby where you can find a quiet corner on your own to just sit and relax. 

By taking time out, on your own, you can refocus and feel calm again. This is important if you’re always busy but you don’t feel energized by being around lots of people all day.

5 Actions That Feed Your Soul

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According to the Merriam-Webster dictionary the soul is defined as “The immaterial essence, animating principle, or actuating cause of an individual life.” This is a commonly held understanding for the term although many interpret it in their own ways. Essentially though, the soul is body and mind combined to make up who we are and how we act. (https://www.merriam-webster.com/dictionary/soul).

We need to maintain our soul just as we maintain our bodies and we do this by feeding it with positivity. If we wish to have a happy and prosperous soul, we need to find ways to enrich our lives making us more compassionate and caring people. 

1. Meditation

According to Holistic Occupational Therapy.org meditation has the ability to improve our physical, mental, and spiritual health. Regular efficient meditation can help promote positive mental states easing symptoms of conditions such as depression and anxiety. Focusing on positive energies and repeating inspiring phrases during meditation can feed the soul. (https://holisticot.org/the-power-of-meditation/#:~:text=%20The%20Power%20of%20Meditation%20%201%20Sit,caught%20up%20in%20thoughts%20or%20feelings,…%20More).

Practitioners of meditation have found the practice helps to decrease feelings of grief and sadness. At the same time, it can promote self love and acceptance. This practice strengthens us against the hardships in life and helps us become happier, more inspired souls. We strengthen our souls with the focus meditation brings as well as the feelings of calm and serenity. 

2. Be a Generous Person

The Bronfenbrenner Center for Translational Research suggests that studies have shown a correlation between charitable activity and general life satisfaction. Essentially when people make donations, they feel happier and more content knowing they have helped someone else.

Generosity is a boost to our souls especially when we understand the need of the person we are helping. (https://www.psychologytoday.com/us/blog/evidence-based-living/201711/giving-is-good-you).

When we find a cause that means a great deal to us, perhaps something we have struggled with ourselves, we can enrich our souls. There is no greater feeling than providing help to someone who needs it. The support may be financial or it could be a donation of your time but whatever way you can help will strengthen your soul. 

3. Forgive Someone

The Harvard Medical School believes that there is power in forgiveness and this is certainly true when it comes to maintaining our souls. When we hold on to anger against other people for the things, they have done to us we do damage to our own emotions. As anger festers and builds up in us, we can become resentful  of others and obsessed by the wrongs done to us. (https://www.health.harvard.edu/mind-and-mood/the-power-of-forgiveness).

The greatest release of these negative feelings of anger and resentment is to find our way to forgiveness. We must learn the importance of releasing negativity so we may enrich our souls with only the positive. When we can forgive, we can leave those hurts behind us and embrace love and happiness. 

4. Get Some Natural Beauty

There is nothing so inspiring as the calm and serenity we can find by walking in a place of natural beauty. It is important we find time to locate places where we feel inspired by the natural world. We can breathe in the fresh air and walk around and get exercise. All of this can help soothe our souls and allow us to clear our heads and find peace. 

5. Embrace Your Creativity

Deep inside us all there is some level of creativity just waiting to get out. Art experts often speak of the emotion they perceive in an artist’s work and that is because they pour their souls into their work. Make an effort to find some type of creative pursuit that brings you pleasure and happiness to pursue. You don’t even have to be very good at the thing you choose, you merely need to enjoy it.