Hey there,
It's Babette.
In my health coaching practice over the last couple weeks,
I've noticed a lot of people asking me for sort of relaxation,
Stress management techniques,
You know,
Any ways that we can kind of act just for a minute or so and help ourselves get grounded and calm.
I thought I'd record some of my favorite ways.
Let's get started.
So have a seat.
I'm on a chair.
Sit however you like.
You can sit back.
Kind of roll your shoulders back and down.
Place your hands in your lap either up or down.
So with the palms resting,
You might rest your eyelids,
The eyes closed,
Or just kind of relax your eyes.
We'll start with a body scan followed by a breath focus and then from here we'll focus on muscle relaxation to close.
So I kind of see the body is having all these different sides,
Right,
Front to back,
Left to right,
And so on.
So if we start from the bottom,
Just notice both feet on the ground and supported,
Held,
And scanning the back of the legs.
Maybe the calves rest against something or each other.
Making your way up the body,
Feel how the back of the thighs hit your seat,
Right,
How you're supported by the chair,
Whatever's underneath the sit bones.
And then noticing the back of the body all the way to the crown of the head,
Feeling free to make movements,
You know,
Ear side to side or looking side to side if that helps release any tension in upper spine,
Neck,
And shoulders.
Take a breath here.
Pause.
And just know that if you find places where you're in a neutral space,
A positive sensation,
Anywhere to discomfort and severe pain,
Just noticing it there and also knowing that you can breathe into those places,
Right,
So you might send some inhale and exhale instead of thinking of chest or belly.
Just sending a couple breaths to those spots.
And we'll scan down the body through the front side this time.
So notice if you're holding any tension in the brows,
If you can relax the tongue,
The bottom jaw from the top,
If there's anywhere you can soften in chest,
Belly,
Legs.
Just feeling your fingers and toes soft,
Right,
At ease,
No effort.
And then again coming back to taking a few deep breaths here.
And we'll close with our muscle relaxation.
So taking your right fingers in,
The thumb wraps around,
Squeezing your fist,
Feel how that activates bicep,
Forearm.
Inhale,
Pinch a little tighter.
And then exhale,
Really relax the muscles.
So open up the palm,
Let the arm be soft.
And then one more time on the left side.
We're going to tense up each muscle that we can.
So bringing your fingers in,
The thumb wraps around.
Inhale to squeeze,
Squeeze,
Squeeze,
Hold it there.
And then exhale as you try to mindfully release the tension.
So that was our muscle relaxation at the end,
Some breath work,
And our body scan.
Have a great day.
