“The greatest discovery of any generation is that human beings, by altering their attitudes of their minds, can change the outer aspects of their lives.” – William James
So just what do we mean by unwind? Is it psychological or is it physical? Does this depend on how others act towards us? Does this depend on our behavior towards others? Or is it our behavior towards our self? Is it a state of being or is it a state of doing? Too many questions aren’t that relaxing – or does it loosen us to believe and find answers to our questions?
So just what do we mean by relaxing? The regular use of the word ‘relax’ is quite confusing. From the body mind and soul view relaxing is holistic. Physiologically – comfort means the lack of a stress reaction, to break, to make matters loose or lax. Psychologically ‘unwind’ may mean to let go, to becalm, not to worry. Spiritually ‘unwind’ may mean to meditate, to be mindful, to be present, and be non-judgmental. Holistically it will indicate all the above. Relax therefore is a behavior response, a mindset response and a being response.
How to unwind as a behavior response: Following a daily regimen of systematic progressive muscle relaxation process will ingrain a habit of relaxing under the most trying circumstances.
This is going to take a total of 15 minutes. Find a place where you’re unlikely to be disturbed during this time. This is a self-awareness exercise in which you focus on every muscle of your body and make them relax. Sit comfortably where you’re most likely to be still for the length. Make a close appraisal of how you are feeling now? Are you agitated, rigid, frustrated, anxious, depressed. Where are the aches, stiffness and anxieties? Just notice and take note of them. Make a mental note or diarize if you like so you could compare this condition with your state following the exercise.
Breathe normally. You may keep your eyes closed or open as long as you don’t feel relaxed and fall into a sleepy state. I normally start with my feet, but you can begin with your mind if you desire. As long as you begin with one end of your body and finish at the other end, it is going to work for you. Also you have to do each step on either side of your body.
Start with your feet and feel the stiffness. Move them around, tighten them and then go slowly and relax. Move up the feet, the heels, the legs, the thighs, the buttocks, the buttocks. By this time your entire lower body must be completely relaxed. Move – tighten -loosen (5 times), let go slowly and repeat the word unwind.
Now concentrate on your stomach. Pull your stomach in as far as possible as you breathe out and breathe into return to normal position.
Move up to the torso area. Breathe into take in maximum atmosphere. Hold your breath and try to bring the shoulder blades together by arching your back. Bring back shoulders to normal when exhaling.
For your neck, bend your head forward to attempt and touch your chin with your torso and back. Rotate your head clockwise and then anti-clockwise.
For the back, arch your back backwards and then return to normal.
To the shoulders then, lift them and then back to position. Rotate them clockwise and then anticlockwise.
For those hands stretch them ahead. Fist and unfist your palms and fingers. Rotate your wrist and then bend your hands in the elbow.
Move your attention to your face. Exercise the jaws, the cheeks and the eyes by stretching and relaxing. Raising the eyebrows exercises your brow, squeezing the eyes closed exercises the eyes, pulling your lips towards your ears exercises the cheeks.
How to unwind as a mindset response: A mindset is a psychological reaction – it is what’s in the mind. It’s important to not forget that even the worst of all events are not stressful. It’s our fear, anticipation or understanding of events which produce our answers to them stressful. An attitudinal response will therefore mean:
1. To be self aware
2. To reside in the present
3. To realize the difference between ‘being in control’ and ‘controlling’
4. To take responsibility for one’s choices
5. To not worry about eventualities. Being ready to face events and worrying about them aren’t the same.
6. To be optimistic
7. Have an attitude of gratitude – there’s always something great about what we call poor – the law of opposites. What would you have, the good or the bad?
It’s been remarked that I’m too logical, people have feelings also. Yes, obviously, I’m no Dr. Spock, I have feelings also. The question is whether I’m in control of my emotions or emotions control me? Often it’s not a question of emotions; it’s a question of accepting responsibility for our emotions. Those that are reluctant to take responsibility for their feelings blame other people or circumstances, those who take responsibility for their feelings, find ways to remain happy regardless.
How to relax as a religious response: The word ‘religious’ is often connoted to become spiritual. However, there are clear distinctions between the two. Here, by religious I mean to describe phenomena beyond mere outer looks and the five senses. To be spiritual means to have an intuitive perception instead of rational deductive reasoning of the causes of internal and external problems. To be religious is to change and uplift oneself by changing and improving one’s own perspectives, by transcending from me (bodily) to I (soul). To have a religious response will mean;
1. Know yourself – that you are?
2. Know your goal – why you’re here?
3. Practice mindfulness
4. Do your duty ordained by your character to accomplish your purpose
5. Practice universal principles of peaceful co-existence
6. Practice visualization – use your imagination.
7. Write your affirmations and replicate them audibly as many occasions as possible.
Putting it all together:
Relaxing whether during a specific period of the day, the whole day or the whole life is a matter of habit and choice which can be inculcated by anybody.
Yoga has the response to these and a simple regimen of an hour each day can help anybody reap the benefits of relaxing. Start with a 20 minute schedule of exercise.
