When you are tired and unfocused you can regain your balance by doing a relaxation exercise. All you need is 5 minutes to yourself.
There are several ways to do a relaxation exercise. Some prefer to focus on their breath, whilst others like to concentrate on an image or a word that gives them peace of mind. It is unimportant what you choose as long as you find something that makes you feel at peace and that takes your focus away from your worries.
Find a place
Initially, it is advisable to find a place where you can withdraw for 10 minutes without being disturbed. It can be at home, at work, or in your car and you can do these exercises whether you are seated or lying down. The main thing is that you manage to relax with your neck and head straightened. Then you can close your eyes and start.
Think of an image or a word
The idea is not to stop your thoughts, but to redirect your attention towards a place or a word that makes you calm and peaceful and then focus on that. Normally, our attention is on what we are doing, what is happening around us or the thoughts that are spinning in our heads. If you direct your attention towards something that relaxes you, all other thought activity will also calm down.
Think about your breathing
You can affect your breathing in a similar way by using it actively during the exercises. Slowly inhale and exhale while thinking “I breathe in, I breathe out”
Reject your thoughts
To maintain 100% focus, whether by using your breath, an image or a word, is not as easy as it sounds. At the first attempt, you will be shocked by the “noise” inside your head.
The majority of people are only capable of concentrating for two or three breaths at a time before they think of something else. Be patient, the more you practice the better you will get at it!
When a thought pops up, you should accept its presence, then redirect your attention back to your breathing, the image or the word you chose to focus on. When you acknowledge a thought, it is important that you do not allow it to stress or frustate you. Accept the thought and continue focusing. You should not force yourself to keep going, this will only distract you more.
Just be present
Focus on your breath for 10 minutes. If you find this is difficult initially, you can start with one minute at a time, and then increase gradually.
When it is time to stop, you should take a few deep breaths and slowly open your eyes. Remain seated for a few more minutes and allow different thoughts to manifest themselves. Don't reflect too much on them, just accept their presence.
As you become more familiar with the relaxation exercises, the level of concentration you will develop will help you in other areas of your life. You will gradually become more energized and more capable of handling stress. Ultimately, you can improve how you sleep at night. A good nights sleep is crucial for an energy filled day.
There are several ways to do a relaxation exercise. Some prefer to focus on their breath, whilst others like to concentrate on an image or a word that gives them peace of mind. It is unimportant what you choose as long as you find something that makes you feel at peace and that takes your focus away from your worries.
Find a place
Initially, it is advisable to find a place where you can withdraw for 10 minutes without being disturbed. It can be at home, at work, or in your car and you can do these exercises whether you are seated or lying down. The main thing is that you manage to relax with your neck and head straightened. Then you can close your eyes and start.
Think of an image or a word
The idea is not to stop your thoughts, but to redirect your attention towards a place or a word that makes you calm and peaceful and then focus on that. Normally, our attention is on what we are doing, what is happening around us or the thoughts that are spinning in our heads. If you direct your attention towards something that relaxes you, all other thought activity will also calm down.
Think about your breathing
You can affect your breathing in a similar way by using it actively during the exercises. Slowly inhale and exhale while thinking “I breathe in, I breathe out”
Reject your thoughts
To maintain 100% focus, whether by using your breath, an image or a word, is not as easy as it sounds. At the first attempt, you will be shocked by the “noise” inside your head.
The majority of people are only capable of concentrating for two or three breaths at a time before they think of something else. Be patient, the more you practice the better you will get at it!
When a thought pops up, you should accept its presence, then redirect your attention back to your breathing, the image or the word you chose to focus on. When you acknowledge a thought, it is important that you do not allow it to stress or frustate you. Accept the thought and continue focusing. You should not force yourself to keep going, this will only distract you more.
Just be present
Focus on your breath for 10 minutes. If you find this is difficult initially, you can start with one minute at a time, and then increase gradually.
When it is time to stop, you should take a few deep breaths and slowly open your eyes. Remain seated for a few more minutes and allow different thoughts to manifest themselves. Don't reflect too much on them, just accept their presence.
As you become more familiar with the relaxation exercises, the level of concentration you will develop will help you in other areas of your life. You will gradually become more energized and more capable of handling stress. Ultimately, you can improve how you sleep at night. A good nights sleep is crucial for an energy filled day.
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