Relaxation Techniques--Part 3, Sacred Space

Reminder:  If you've been keeping a Gratitude Journal now is a good time to update it.  Who blessed your life this week?  What events lifted your heart?  What did you see, hear or read that inspired you?  There are so many reasons to be grateful!  

A new post will be published each Monday, Wednesday and Friday.

         FINDING YOUR SACRED SPACE

A quiet garden can be the perfect setting for a "sacred space".

         What is a sacred space?  When I was little my sacred space was a place in the woods where I felt safe, and could silently watch dragon flies skimming close to the surface of a little pool.  I would sit for long periods of time and listen to the water trickling along the brook, smell wild fern and molding leaves, and marvel at the beauty of the purple wood geraniums.  No one bothered me. I could think and be at peace.
         When I got older my sacred space was a stretch of beach, away from the crowds of sun bathers and swimmers.  As I walked along I could look out to sea, all the way to the horizon.  I could hear the pounding breakers and screeching gulls, feel the salt spray, and deeply inhale the briny fragrance of the ocean.  In additon to the wonderful sensory experience, I was free to ponder.
         As an adult living in Connecticut, my sacred space was my bedroom.  It was large with beautiful curtains, soothing colors, many windows, and paintings that invited a feeling of relaxation.  As soon as I closed the door I could feel an instant release and calm.  There I could pray and meditate. 

         Now I live in a much smaller home and my sacred space is often outdoors again, where I can hear water cascading over rock and feel the coolness of the canyon air.  Sometimes it is on the back porch late at night, beneath a sky filled with stars.  Not infrequently, my sacred space is also indoors, in a holy temple where I can focus on the things of God.  In each of these places there is a quietness that invites a connection to divine influence.

         Where do you feel calm and at peace, have time to contemplate and let go of your everyday cares, feel silence and rest for your soul?  Wherever it is, this is your sacred space.  It may change from time to time depending on your circumstances, but if you wish to be whole and find joy, a sacred space will bless your life.  For this is a place where you can be alone;  where you can commune with the divine. 

         Life is bigger than any of us, and we are all connected to that source who created us and all of nature around us.  In the bustle of life we become focused on the necessities of providing for ourselves and our families. We seek refuge in entertainment.  We sit at computers, in front of televisions, in crowded stadiums and in long lines of traffic.  We become DISconnected from our source.  Visiting our sacred space is a way of reconnecting to who we really are and sensing the divine within. We are so much bigger and better than the mere THINGS with which we surround ourselves.  Yes, those things may be necessary, even fun and relaxing.  They often help us make contact more readily with other people and information.  However, those people, things and information are not our source.  They are not the divine origin from which we came. 

         You will find, as you select and go to a place that is sacred to you--as you spend regular time there--you will feel more calm and centered.  You will better know who you are and what you want for your life. 
         Once you have found your sacred space, guard it.  It is your personal sanctuary and your opportunity to be still; to feel the presence of a power greater than yourself.  In your sacred space, as you ponder and commune with the Creator, you come to know you are not alone.  You come to know peace and respite.  You come to know God.

TODAY'S INSPIRED QUOTATION:

"The beach was my synagogue and the waves and gulls were audience to my prayers.  I stood on the beach and felt wind-blown sprays of ocean on my face, and I prayed." 

(Asher Lev,  in My Name is Asher Lev,  by Chaim Potok, Anchor Books, NY, 1972)

Relaxation Techniques--Part 2, Visualization

A new post will be published each Monday, Wednesday and Friday.

Visualization

        As I promised, I am dedicating this week's posts to sharing some techniques that have helped me to relax and handle stress.  In today's offering, I would like to tackle those nasty emotions we all have from time to time:  bitterness, resentment, jealousy, anger....  You know what I mean.
        So, today let's do some visualization, and clear out those ugly beasties that sometimes rear their offensive heads and clutter our hearts and minds with negativity. A negative perspective can become consuming, blocking our ability to live productively. At best it is distracting and a waste of time and energy.  Besides, I don't believe any of us enjoys that discomforting and dark place where our thoughts are whirling with hurt and anger, not even for a moment.  It's a place disconnected from our best and happiest self and, honestly, we don't need to settle for that in our life.  There are better places to live!
        The following exercise is based on one from my book, Gratitude's Transcending Power.  It has helped me to let go of negative thoughts and feelings, and embrace the abundance that is available to me.  I'm confident that it can help you, too!
         
         Visualize yourself being transported to a very high mountain.  Standing on that mountain top, pull up from within yourself every negative thought or feeling--fear; doubt; envy; anxiety; everything that is demeaning or defeating--and cast if from you.  As you let go, currents of wind scoop up each bit of negativity, and every self-defeating and limiting behavior.  They're blown away, carried far from you, to distant places where you never have to go.
         Turn away.  Every negative influence is gone and you're free.  An empty vessel, you are ready to receive and be filled.  Open yourself, drawing into your being beauty, peace, and positive influence.  It comes in many forms:  uplifting music, encouraging friends who remind you of your value and ability; the beauties of nature; scripture passages; inspiring thoughts recorded in great literature; an image from a photograph or piece of art.  Contemplate just one of these positive and beautiful influences.  Allow the spirit of thanksgiving for this influence or object to fill your soul and expand your awareness of the vast array of goodness that is available to you.  Rejoice in this awareness, and know that you can revisit this mountain peak at any time to be renewed and strengthened.
        
          Take your time as you do this exercise and let its full impact rest on you. What are you seeing, hearing, smelling?  Especially, what are you feeling?  Along with whatever else you are experiencing, let yourself feel gratitude for the beautiful object, sound, smell, thought or scene you have focused on.  It is in deeply feeling your positive responses that beneficial chemicals are released into your system. These chemicals will actually lessen your stress and help you to relax and find joy in life.  Let go of any feelings of guilt, shame or embarrassment about the negative feelings you released in this exercise.  Those feelings may have been with you for a long time, but they are not your friends and they do not need to be your traveling companions.  Let them go and embrace beauty and peace.
         Do this exercise whenever you feel negative emotions boiling up inside.  Every time you do it you are stimulating your brain to produce new and more positive messages that do two very important things:  as stated above, they cause chemicals to be released that will help to calm you, and you will actually create new neuro pathways in your brain.  The more frequently you do the exercise the stronger these positive pathways will become, and you will find that you are able to more quickly and effectively cope with and let go of negative emotions in the future.  So, don't wait, begin now to develop more positive and healthy thoughts, and enjoy the blessings of life that keep you in a happy, productive place. 

TODAY'S AWESOME BLESSING:
Today's awesome blessing actually happened Monday night.  My husband and I went out for the evening with friends and enjoyed a free concert at an outdoor amphitheater.  It had rained earlier in the day, but the evening was sunny and the temperature was perfect.  The music was lighthearted and fun, and there was plenty of opportunity for toe tapping and hand clapping.  Many of the songs were original compositions that were very personal to the performers, and I found myself marveling at their ability to put simple experiences to engaging tunes.  I thought to myself, "We need to do this more often.  What a wonderful way to relax!"




        
        

Relaxation Techniques---AAHHH!

A new post will be published each Monday, Wednesday and Friday.

         Life can be stressful, especially as we wait for others to make decisions that will have a direct impact on our welfare.  So, if life has stressed you out, gotten you down and riled you up, this week's posts should be helpful.  They will all be addressing techniques to help you chill out and relax into a greater sense of gratitude.  All are at little or no cost.
         I know, we would all LOVE to go to the spa and be pampered for awhile.  Aahh, the bliss!  However, that isn't possible for everyone.  Nevertheless, there are some ways you can gratefully settle into a sense of release.  Today's post will discuss three ways to use essential oils for aroma therapy and relaxation at home.  
                 

Using Essential Oils for Relaxation    These ideas will help you to become more stilled and focused as you quiet your mind and body.  Try one and see how it works for you. 
As a caution: if you are new to essential oils, do a patch test on the inside of your wrist to make sure you're not allergic to the oil you have chosen. 
Essential oils are available at natural foods stores and from some natural health care practitioners.

Exercise One

Use any of the following essential oils in this exercise.  They help focus your thoughts: rosemary, peppermint or clary sage. 

Allow yourself some uninterrupted time to sit for a quiet 15 minutes.  Choose a room and a time that is free of distractions.  Your bedroom is often a good place, early in the morning, if possible.  Close the door, sit quietly on the floor or bed, and apply just a drop of essential oil to the palms of your hands.   Rub your palms together, then loosely cup your hands in front of your mouth and nose  (stay away from your eyes!) and breathe deeply to inhale the fragrance.  If you prefer, you can use a diffuser to diffuse the scent into the room.  As you do, focus on one positive thought or image; something for which you are truly grateful, or an image that uplifts you and makes you smile.
As distracting thoughts come, do not entertain them or allow them to sidetrack you, just let them slip by and continue to focus on your positive thought or image.  Stay in this state of quiet relaxation, breathing deeply for 15 minutes.

Exercise Two

            A stress reducing technique that is easy and enjoyable is to take a relaxation bath before gong to bed.  Make the water very warm and add a few drops of essential oil—lavender or geranium are very good, or find a combination oil that is specifically designed to relax the body and mind.  Placing a cup of Epsom salts into your bath will give the additional benefit of softening the water and drawing toxins from your body  (for more info on the benefits of putting epsom salts in your bath go to: http://www.care2.com/greenliving/health-benefits-of-epsom-salt-baths.html). 
         Soak for 15 to 30 minutes and let your mind be stilled from the day’s demands.   Breathe deeply, and mentally place yourself in a situation of relaxation and beauty—on the beach, in a woodland, observing a sunset from a mountain peak, etc.—focus on your imaginary surroundings, and be aware of the gratitude you feel, and the relaxation you are enjoying in this positive, safe and peaceful place.

           

Exercise Three

In the A.M. take a cool bath while burning candles that are made with energizing essential oils such as bergamot, vetiver, lemon, pine, basil, rosemary or peppermint.  Or, put essential oils into a diffuser in the bathroom while you bathe.   Allow the scent from your candles or diffuser to flow through you.  Take time to notice the smell and how it is affecting you.   Allow it to energize and propel you to a place that is, in your mental vision, very high—a mountain top, a hill, flying silently in a glider—a place from which you can observe life from a new perspective of enthusiasm and appreciation. 
Don't fall pray to negative thoughts or seeing the difficulties you may be facing just now.  Look out at your life and see your blessings.  Take time to count them and feel the joy they bring. Allow these images and feelings to remain with you throughout the day.  If necessary, pause to momentarily revisit your mountain top (or other high place) from time to time during the day and allow it to reenergize your spirit.

Have a wonderful day!

• Oils for Focus:  Rosemary, peppermint, clary sage
• Oils for Relaxation: Lavender, geranium, combination oils specifically labeled for quieting the mind and relaxing the body
• Oils for Energy: Bergamot, vetiver, lemon, pine, basil, rosemary, peppermint 

TODAY'S GENTLE ENCOURAGEMENT:
No Matter How Crazy Life Is, Every Day Take Care Of Yourself.  Take Time To Be Still, To Reflect, To Relax A Little, To Pray.  Breathe Deeply And Focus On The Good In Life.