Relax and recover part 2

In the article relax and recover part 1, I wrote about the positive aspects of reaching a deep state of relaxation on a regular basis. I explained how this type of relaxation benefits people in recovery from addictions and promotes overall wellness. This article will focus on how to achieve this deep relaxation. There are many books, CDs, and websites with lots of good techniques and methods, they include progressive and passive muscle relaxation, deep abdominal breathing, sounds of nature, music and guided imagery, mindfulness, massage and meditation. I will share with you a blend of methods that work well for my patients and myself.

We utilize CDs that blend guided passive and progressive muscle relaxation and guided imagery with abdominal breathing, sounds of moving water and instrumental music. The length of one of these sessions is thirteen to twenty minutes as that is long enough to reach a deep state of calm but not to long. The listener is encouraged to close their eyes and assume a comfortable position. It is important to remember not to try to force a state of calm or clearing of the mind as that only creates struggle. Instead just relax, smile and allow the relaxation to unfold as the body and mind naturally settle and become still. Each session features the sound of moving water as a back drop, accompanied by a voice over that guides the listener to a relaxing place, everything from a tropical island to their favorite rocking chair. This is then followed by a guided progressive or passive muscle relaxation, and the whole time the listener is reminded to take slow deep breaths to the bottom of their lungs. The guided voice lasts from six to twelve minutes moving the participant’s body into a state of calm. Then five to ten minutes of relaxing instrumental music gently mixed with the sound of moving water helps bring the mind into harmony with the body. When the session is complete the participant usually experiences a calm and relaxed feeling, both physically and emotionally. With regular practice the mind and body become accustomed to deep relaxation and move easily into a deep state of calm.

I began utilizing these methods over seven years ago, twice a day, seven days a week. Gradually the practice has settled into once daily five days per week as this works well for my lifestyle and helps me remain calm. If my anxiety level increases I simply increase my relaxation time. Also on nights where I have difficulty falling asleep, which is not very often, doing a relaxation session always puts me right to sleep. In my experience this practice of relaxation has been especially helpful to those suffering from addictive disorders and certain types of anxiety disorders. I have discussed a practice that works well for me, but as I stated earlier there is a vast amount of information out there to help you find what is best for you.

This article is not intended to render medical advice or diagnosis. If you feel you may suffer from any of the illnesses discussed in this article, I recommend you seek help from a medical professional in your area and ask them if a relaxation program would be helpful for your treatment and recovery.