Relax for Health CD
Our Relax for Health CD is available from our online shop and for download via iTunes (pricing may differ, as this is set by the retailer)
About the CD
Relax for Health has been designed to help you relax deeply and leave you feeling refreshed and more energetic. The relaxation methods used on this CD have been shown through research to be beneficial to physical and mental health. To gain the most benefit from this programme we recommend that you take a ‘relaxation break’ every day – if possible twice a day - for 20 minutes. The positive effects of relaxation accumulate over time – they also wear off after a day or two if practice is stopped.
Two different techniques
Some people find that tension shows up in their muscles. Others experience tension in their heads, feeling either overstimulated or overloaded. The two methods on this CD give you a choice. They can be used individually or in combination. For example, you can do the physical relaxation first and then, when your body is feeling relaxed, you can do the mental relaxation to calm your mind. Or you might do one method of relaxation in the morning and the other at night.
Setting the scene
Find a quiet and comfortable place to sit. The best position to practise both types of relaxation is sitting squarely in a chair, with your feet touching the floor, back straight. If your chair has a headrest you can lean against this. Remove watch, glasses and loosen any tight clothing Try and choose a time when you won’t be disturbed. (You will always be aware of what is going on around you so you can get up and deal with any interruptions that arise). Some people do their relaxation practice when they wake up in the morning, before breakfast. Others find it helps them get to sleep so they do it at night. It is best to avoid relaxation practice within two hours of eating a meal or drinking alcohol.
Most people close their eyes during relaxation, but if you find (as some people do) that closing your eyes makes you anxious, practise with your eyes open.
Is relaxation practice for everyone?
On the whole, most people will derive some benefit from regular relaxation. People who are especially tense or those who experience mental illness may need to practise relaxation under supervision from a health professional. They may need to do the relaxation in small doses, gradually building up to 20 - minute sessions, or if they feel any discomfort, drop back or discontinue the practice.
Don’t worry if you thoughts wander during relaxation – as soon as you are aware of this, gently bring you mind back to the relaxation process.
Don’t stand up suddenly when you have just finished a relaxation or if you have to get up in the middle of a session – it’s bad for your system.
Don’t worry if you fall asleep. When you wake up, check your watch and continue with your practice.
Don’t listen to this CD while driving a car!
Don’t give up on relaxation if you want to experience its full benefits. Sometimes other people notice changes before you do. Remember too that life is not going to get perfect with relaxation; it is simply going to get a lot better.
CD Tracks
1. Introduction to Relaxation (5 minutes)
2. Relax your body (16 minutes)
The relaxation method you’re going to learn is called differential relaxation.
It is a physical method of relaxation by which we mean it focuses on muscles. It works by making use of the fact that when you tense your muscles then let go of the tension, the muscles automatically relax and go on relaxing - in other words you don’t have to try to relax - your body will do it for you.
3. Relax your mind (31 minutes)
"The mental relaxation technique we’re going to learn today is one designed by Dr Herbert Benson of Harvard University in the States. He’s written a book all about relaxation called “The Relaxation Response” which we would recommend that you read if you are interested - you may be able to get it from your library. Dr Benson’s method of relaxation has been well researched and many people have benefited from its daily use..."
Copyright: John Raeburn/Mental Health Foundation of New Zealand
For further information on stress, relaxation and mental health:
resource "at" mentalhealth.org.nz or telephone: 09 300 7030
