Resources

Ideas for Relaxation

Music	There is evidence that music can help reduce anxiety and stress. When you are feeling stressed or discouraged, sing to yourself or listen to a favorite piece of music. “Hymns [and other uplifting music] can lift our spirits, give us courage, and move us to righteous action. They can fill our souls with heavenly thoughts and bring us a spirit of peace” (“First Presidency Preface to Hymns,” Hymns, 1985, x).
Progressive Relaxation Exercise	Deep relaxation helps your body recover from stress. Practice this exercise at night before you sleep to train your body to relax. Do a shorter version of this exercise during the day anytime you feel stressed. Lie or sit comfortably and close your eyes. Look for any tension you may be carrying, concentrating on one part of your body at a time: your head and face, eyes, jaw, neck, shoulders and back, arms, hands and fingers, chest and abdomen, legs, and feet and toes. Consciously relax each part of your body. Feel all the tension draining away, like sand running through your fingers. If you still feel tension, tighten the tense part of your body for 10 seconds and then release for 10 seconds. Take your time. Mentally scan your body for any remaining tension, then completely relax. Focus on a memory or imagined setting that brings you peace and joy. Try to imagine the scene as vividly as possible until you feel ready to open your eyes again.
Mindfulness Using the Five Senses	Focusing on your senses can help you practice mindfulness. For several minutes silently observe your surroundings. As you do, try to do the following: Notice five things that you can see. Look around you and bring your attention to five things that you can see. Pick something that you don’t normally notice, like a shadow or a small crack. Notice four things that you can feel. Pay attention to four things you are currently feeling, like the texture of your clothes, the feeling of the breeze on your skin, or the smooth surface of a table you are resting your hands on. Notice three things you can hear. Take a moment to listen, and note three things that you hear in the background. This can be the chirp of a bird, the hum of a refrigerator, or the faint sounds of traffic from a nearby road. Notice two things you can smell. Be aware of two smells that you usually filter out, whether they’re pleasant or unpleasant. You might notice a whiff of pine trees if you’re outside or the clothes you are wearing. Notice one thing you can taste. Focus on one thing that you can taste right now, at this moment. You can take a sip of a drink, chew a piece of gum, eat something, or notice the current taste in your mouth.
Visualization	In this relaxation technique, you will form mental images to take a visual journey to a peaceful, calming place or situation. Start by imagining a place that makes you happy. This can be a real place or an imagined place. During visualization, try to use as many senses as you can, including smell, sight, sound, and touch. If you are visualizing relaxing at the ocean, you might think about the smell of saltwater, the sound of crashing waves, and the warmth of the sun on your body. You may want to close your eyes, sit in a quiet spot, and make sure your clothing is comfortable.

Note: You can also use the mindfulness activity from this chapter.

Notes