Some tips to aid relaxation between your work shifts or during your daily routines
5 -10 minute self- massage. Make yourself comfortable in a chair. Cup your hand and place it at the base of your neck on the
opposite shoulder and squeeze the muscle gently, moving your hand to mid-way and squeeze and repeat 2-3 times. Repeat on the opposite side. Do the same to your upper limbs, starting at the top of your arm and squeeze and roll outwards or inwards and release.
This will help . to relieve muscle tension. Do the same to your forearms, then tap your head with your fingertips all over, to stimulate the blood flow and relieve tension in the scalp. Finally tap your breast bone (sternum) gently with your finger tips
to help stimulate your immune system, and then sit for a minute and get a sense of how different your upper body feels. Make a note. Use this technique anytime you feel anxious or tense.
Take a natural break. If it’s
a lovely day, use 5 minutes or more of your break sitting under a tree and just be part of nature, tune into the natural sounds of your surroundings. Indulge yourself in the quietness or take a 5-10 minute stroll and try to allow your mind to rest and
recuperate from your busy schedule. The demanding business will always be there, but your walk will be history and your time a reflection. Walking in, or being-in nature, naturally calms our nerves and relieves mental fatigue. Go on give
it a go.
Deep breathing and relaxation - Sit or lie down comfortably. Rest your hands on your stomach. Slowly count to four while inhaling through your nose. Feel your stomach rise. Hold your breath for a second. Slowly count
to four while you exhale, preferably through pursed lips to control the breath. Your stomach will fall slowly. Repeat a few times and see how you feel.
Mindfulness - Focus on your breath. Notice anything that passes through your awareness
without judgment. If your mind starts to tackle your to-do list, just return to focusing on your breath and/or visualise a white fluffy cloud and put your to do list in the cloud and watch it drift away while you agree a time to revisit it. Let’s
say 4pm or 2pm, whatever suits you. More often than not the to- do list or the thought is no longer important.
Visualisation. Find a quiet spot to sit or lie down. Close your eyes, relax and imagine a peaceful place, like a forest,
a field, a favourite beach. Engage all your senses: Hear the crunching leaves or the sound of the waves on the seashore, smell the damp soil or the aroma of scented flowers, feel the breeze or warmth of the sun on your skin, taste that cold
lush pineapple sorbet ice cream or chocolate brownie cake, touch the smooth blades of grass or feel the soft sand underfoot….make it up and let yourself fall into a place of your imagination for 5-10 minutes. Explore how you feel when
you come back
Repeating a mantra. Sit quietly and pick any meaningful or soothing word, phrase, or sound that you like. You can repeat the mantra aloud or silently. Repetition is meant to create a physical relaxation response in the
body. 5 minutes out of your way in your day. Why not give yourself some space.
Gentle exercise Participate in a 5 minute a day tai chi or qi gong exercise, which uses soothing, flowing motions. Tai Chi 5 Minutes a
Day - easy for beginners https://youtu.be/cEOS2zoyQw4