Relaxation Techniques
Mindfulness Meditation
When most people hear the word meditation, they often think of transcendental meditation or similar practices used to evoke the relaxation response. In these approaches you focus attention on one thing, usually the sensation of breath leaving and entering your body or a mantra (a special sound or phrase you repeat silently to yourself). Anything else that comes into your mind during meditation is seen as a distraction to be disregarded. These practices can give rise to very deep states of calmness and stability of attention. They are known as the concentration, or "one-pointed," type of meditation--what Buddhists call shamatha or samadhi practice. Read more...
Relaxation Poses
Modify the exercises to suit your own body's needs, and increase the number of repetitions as your body grows stronger and more flexible. The exercises can be done as a complete series or individually at any time during the day when you need to release tension and stiffness and to focus your mind. Read more...
Breathing For Relaxation
Breathing is a necessity of life that most people take for granted. With each breath of air, you obtain oxygen and release the waste product carbon dioxide. Poor breathing habits diminish the flow of these gasses making it harder for you to deal with stressful situations. As you learn to be aware of your breathing and practice slowing and normalizing your breaths, your mind will quiet and your body will relax. Read more...
Videos
Jon Seskevich, a nurse clinician and a member of the Duke ACP Stress Management Consult Team, discusses three steps to help you reduce stress.