I listened to the Journey On relaxation exercise this evening. Last term, I listened to similar relaxation exercises focusing on guided imagery. This exercise was different because the author of Journey On called for a focus on how your body feels during this guided exercise. The man's voice is calm and relaxing and he guides the listener to "control your own body," through deep breaths and the suggestion of arterial dilation to different body parts. He compared the muscles in our bodies to that of a dry sponge, and then to a wet sponge. The purpose of this exercise is for your mind to take control of the way your body feels. And by suggesting to your body that different limbs are "warm and heavy," and guiding the blood flow to different areas of the body, is supposed leave the listener in a more relaxed state than which they started the exercise. There is a link below for anyone outside of class who wants to take a listen and experience this for themselves.
I thought this exercise was nice... Perhaps if I didn't have so many other things on my mind at the current moment I could have taken more from this exercise. In retrospect, maybe early morning or before bed would have been a better choice in time to complete this exercise.
However, several years ago, I was taught a technique that I feel is a little bit more beneficial. I don't know what the name of the exercise was called, but the person providing the guidance had the students lay on the floor, flat on their backs. He suggested to us that each of us were stressed and by the end of the exercise, we would all stand up or sit up feeling very relaxed. As he guided us through this relaxation technique, he had us clench certain muscle groups as hard as we could for a given amount of time. And by the end of the exercise, all the major muscle groups had been clenched and released. Between each of the "clenching" segments of the exercise he would have us focus on our breathing and say something in a calm voice that put the students at ease. I remember "waking up" feeling so relaxed and refreshed at the conclusion of his guided training. I find myself using this technique myself from time to time.
Mariah
Kaplan University. (n. d.). Journey On. Retrieved from http://www.kushs.net/kaplan/HW420/JourneyOn.mp3
I am glad that you have been able to find a technique to de-stress, feel relaxed and refreshed. I am sorry though that you did not find the experience I found with the Journey On Exercise. I have to admit, this is the first time of doing any form of exercise and it actually worked. I guess what it takes, is the body and mind has to be ready to accept the exercise. I am not one that can listen to that relaxing music cd. I have to have total quite when I am going to sleep along with total darkness. My daughter and her family as you will find if you read my blog post, that is what they listen to every night…they cannot sleep without it and I cannot sleep with it, so I do not stay the night there.
ReplyDeleteI am Helena Wallace
DeleteHi Helena,
DeleteThank you for your response. I used to need total quiet to go to sleep...and then I joined the Army and now I can sleep just about anywhere, even if it is noisy! haha! Have you ever seen that picture where there are a bunch on soldiers passed out in awkward positions on a cement floor, and the caption says: "Learn to sleep anywhere! Join the Army!" It makes me laugh every time!
And I totally agree with you, if my mind was more accepting of the exercise when I did the exercise, perhaps I would have been able to take more from it. I had an appointment that I needed to go to and that was in the back of my mind the whole time, and I had no idea how long the exercise was going to last either. So hopefully throughout the course we will have an opportunity to do another exercise that is similar and I will be able to take more from it.
Mariah
I laughed at the dry sponge versus wet sponge analogy! It was such a good image that after the relaxation exercise ended, I kept thinking about the wobbly wet sponge. I have used the progressive relaxation technique you described as well. It is a good distraction and relaxation technique for women in labor or people in moderate discomfort.
ReplyDeleteBalance4Healing,
DeleteThank you for your response. That's good to know that the relaxation technique that I described is good for women in labor--because I am seven months pregnant! So I will have to keep that in mind! Do you have kids? I am so nervous about the whole labor process and everything that goes with it! I read a lot and try to educate myself about what will be happening, but then I start to scare myself too! haha! But at the same time, I also tell myself that if it was truly so terrible, women would not have multiple children...so I will be ok!
Talk to you soon!
Mariah
Don't be nervous about labor. While some people do have bad experiences for me it was a breeze. And they had me six ways to Sunday while I was delivering. The position that finally worked was me up on my knees with my arms draped over the back of the bed, squatting with my pushes. I'm sure it was an interesting sight! However, for the whole process I didn't say a word. I didn't scream, cry, nothing. My mom said she couldn't believe how calm and focused I was. I just wanted that baby out!! (I HATED being pregnant!) Best of luck to you! And you are right, if it was that bad everyone would stop after one!
DeleteHi Krista,
DeleteI am very interested to see what labor will be like for me. Some of my friends say it's really not that bad. And I hope I can join them in saying that after I have my little girl. I have just recently started showing, and just recently started having lower back aches...so I have at least enjoyed it this far! So hopefully that holds through all the way to birth!
Mariah
Hi Mariah,
ReplyDeleteI found it interesting that this guided technique didn't work that well for you but another one did. I felt myself trying to focus, like a lot more than I probably should have. I had to restart twice because of outside distractions but even once it was completely quiet I found it hard. I did have success by the end & felt very relaxed but I think the example you used would work well for me. Having to physically clench your muscle groups at different times is a great idea since it makes you realize which muscles you may be tensing. Maybe I will look into it. As I typed my response I saw your response above about labor and being terrified. I can tell you two things from experience, 1. everything you learn and prepare yourself will most likely fly out the window and your instincts will kick in. Women are awesome and you can do it! and 2. No matter what you go through, how long your labor is etc, it will be all forgotten the moment you hold your little one. Between your health coach and military status you sound like one tough lady so I am confident when the time comes you will be like "baby what?! I got this!" :) Thanks for sharing!
Hi Jenn!
DeleteThank you for your response! haha! Women are awesome! I am excited and very nervous about labor. Mainly because it is something that I have never experienced before. But I am also very fortunate to have a great support system, so l am sure I will be fine. But it is still so nerve wrecking! haha! Do you have kids? (It sounds like you might!) How was your experience?
Mariah
I have yet to do the exercise. Just got my little one to bed, so in a minute I will give it a try. Besides the lying on the floor exercise had you ever done any type of meditation before? It really doesn't work for me, as I am too ADD to focus on it! Calm my mind...uh, yeah right! I do like the idea of focusing on each muscle group as you go. Maybe that would help me to focus on what I'm doing insrtead of the 30 other thoughts that are running around in my brain!
ReplyDeleteMariah,
ReplyDeleteI enjoyed the exercise as well, but tend to agree, if someone has an immense amount of stress or the environment during the exercise this week was not ideal, focus/clarity is hard to do. I was actually reading your opening article too on nutrition and love that your a health coach. People always think that if they have exercise down then they are good. However, nutrition as you said, feeds us all. No one understands how vital nutrition is for us in terms of overall balance. We are what we eat and tend to feel ten times better when our diet is in check and free from processed junk that Americans tend to shove in their faces on a constant flow.
Thanks,
Chris
What are you going to Kaplan for currently?
ReplyDeleteHi Chris,
DeleteThank you for your response. Currently, I am going to Kaplan for Health and Wellness. As it stands right now, in the state of PA, you do not need to have a BS in health to be a Health Coach, but that will probably change within the next few years as this job title becomes more popular, so I am just trying to get ahead of the curve! And yes, nutrition is so important, in all aspects. Nutrition can be anything, and is very individualized for each person. "One man's 'food' could be another man's poison." That is why self reflection and self awareness is so important. We all know the answer to what is best for us, but we have to look really hard sometimes to find out just what that is!
Mariah
Mariah,
ReplyDeleteIt certainly is hard to relax when you have so much going on in your mind. It's hard to find "nothing" to think about and empty your mind. You did a great job on this blog and I am hoping my blog will get better. I've been in the hospital and could use this relaxation technique to help myself relax.