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这是一种学习技巧
The issue is
simple: You're overwhelmed every day, and the
stress is reaching
into every little
corner of your life. Take charge of it and regain
some inner
peace by following these
four steps toward reaching a state of complete
relaxation.
The benefits of
relaxation are widely documented, but they beg
repeating
nonetheless. Relaxation can
lower stress levels throughout your body,
especially in your heart and your mind,
leading to better overall health, more
energy and a better ability to
concentrate and to cope with emotional issues.
As a species, we don't relax nearly
enough. And when we do, it's often plagued
with external problems. To that end,
the following four-step plan is a versatile
one that can be applied at home, at
work or almost anywhere you might find
yourself.
Keep this in mind:
The ability to relax is a learned skill. It
requires practice and
patience.
step 1
Commit to relaxation
The first of the four steps to complete
relaxation is probably the most important.
Set aside 20 to 30 minutes with a
single, specific purpose in mind: to relax.
Once you've done it and felt the
benefits, this commitment becomes easier and
easier to make.
You might
feel a tendency toward cutting this relaxation
time short, and while
this is expected
early on, ask yourself: Where's the purpose in
that? This
exercise relates directly to
your personal health and happiness -- something
you
should never cut short.
So, whether you're in the office, on
the bus or at home, get yourself into a
comfortable position. Naturally, you
have more liberty at home to loosen any
tight-fitting clothing and be more
comfortable, but the demands in life don't
always allow for this. Thus, cater your
position to the locale and really let
yourself go for that period of time. It
doesn't take long; it just takes
commitment and the desire to better
yourself and your life.
step 2
Mental focus
Now that you've
made a commitment for those 20 to 30 minutes and
are in a
relaxed position, you're going
to start to wind down your mind and whittle away
all the bullsh*t you've dealt with by
using an object, a sound or an appropriate
mental image to focus on. In short,
you're going to meditate, or more
specifically, engage in
spiritual insight.
The point
of focus should be something soothing and personal
-- such as a ring,
a sound or a hum
(think of the pranava mantra in Hindu,
sacred syllable meaning in literal
terms,
last summer on the beach in
Mexico. Sustain that attention on your point of
focus for at least three minutes.
Now, other things are bound to enter
your mind; when you realize other
thoughts are popping up, don't sweat it
or get frustrated -- simply dismiss them
and return to the point of focus.
step 3
Deep breathing
Having corralled any manic thoughts or
feelings and having set your mind at
ease, turn your attention and
concentration to your breathing. Deep breathing
exercises are ubiquitous in virtually
every relaxation method, and for good
reason: Stress causes us to take
shorter and quicker breaths, reducing the flow
of oxygen to the brain and body, and
tightening up your entire torso. Deep
breathing gives it all back to you.
Maintain a slow, measured rate by
counting for five seconds as you inhale
through your nose. When exhaling, do it
slowly and thoroughly, again counting
through five seconds. Consolidate all
your attention on the in-and-out
movement of your chest and abdomen. If
necessary, keep one hand on your
stomach just below your rib cage to
feel the movement and rhythm of your
breath.
Keep your focus
converged on deep breathing for three to five
minutes.
step 4
Muscle
relaxation
The last step is the
longest. Progressive Muscle Relaxation (PMR)
involves
tensing up a group of muscles
until they're tightly contracted, then releasing
them. You'll move from group to group
across your body like you're mowing the
lawn, holding each for 10 seconds
before releasing.
If necessary, you can
begin with your fists -- perhaps flexing them is
more
familiar to you than flexing the
muscles in your face, or your toes. However, if
you start with your fists, move in a
sensible direction. Next, flex your
arms; then your shoulders and back;
then move to your neck, jaw and eyes.
Then skip to your abdomen, then groin
(think of the Kegel exercises here)
before moving through your quads,
calves and feet.