Free Exercises for Adults
We have been inundated from parents and teachers requesting relaxation exercises for adults. Here they are - Enjoy!
Please do let us know how you get on with these exercises and send us your comment.
Breathing Exercises
Breathing exercises are the best way of calming down emotions as it provides a direct connection between the mind and body. It helps to release the overcharged emotions of anger and anxiety and brings the whole system back into balance. There is also great evidence that deep breathing lowers the blood pressure if it is a little high. These breathing exercises are very calming and relaxing. It is great to practise this so when a panic attack comes on, you naturally learn to breathe in deeply. It is also great for asthmatics and is a good cure for insomnia. You may like to practise them in bed when going off to sleep.
Alternative Nostril Breathing
This is a great breathing
exercise and is
particularly good
for migraine headaches
and is also a quick
way to help you
relax in a stressful
situation.
Sit in a relaxed position and using one hand, place a finger over each nostril. Close one nostril (left) and breathe in through the other (right). Now close the right and breathe out through the left. Now breathe in through the left nostril, keeping the right closed and breathe out through the right keeping the left nostril closed.
Repeat this process as many times as you wish.
This breathing technique takes a little practise. Make sure the breaths are not to deep or rushed. Find your own natural breathing rhythm.
Abdominal Breathing
Lie comfortably, flat on your back and place your hand on the upper part of your abdomen. You may like to cover yourself with a blanket if it is cold.
Relax and take a few slow deep breaths in and out. Let your breath slow down to its normal pattern. You will notice that your hands will rise up when you breathe in and sink down when you breathe out. Just observe the movement of your hands on your stomach as they rise and fall. As you breathe in the hands rise up, and when you breathe out the hands sink.
You will notice that after a while, that a regular and easy rhythm will develop. Keep breathing in and out slowly and regularly.
Releasing Tension
Lie or sit comfortably. Focus on your breathing and enjoy taking in slow, deep refreshing breaths. With each breath, you are going to release more and more tension from your body.
Take in a deep breath and as you breathe out slowly, release all the tension from your toes. Breathe in and out, releasing the tension from your ankles. Breathe in and out, releasing the tension from your lower legs. Breathe in and out, releasing the tension from your knees. Breathe in and out, releasing the tension from your thighs. Breathe in and out, releasing the tension from your hips. Breathe in and out, releasing the tension from your buttocks. Breathe in and out, releasing the tension from your spine. Breathe in and out, releasing the tension from your stomach. Breathe in and out, releasing the tension from your shoulders. Breathe in and out, releasing the tension from your arms. Breathe in and out, releasing the tension from your hands. Breathe in and out, releasing the tension from your neck. Breathe in and out, releasing the tension from your jaw. Breathe in and out, releasing the tension from your tongue
Breathe in and out, releasing the tension from your cheeks. Breathe in and out, releasing the tension from your eyes. Breathe in and out, releasing the tension from your forehead. Breathe in and out, releasing the tension from your scalp. Breathe in and out, releasing the tension from your brain.
Breathe in and out slowly and enjoy the deep relaxation.
Simple Meditations
Floating in water
Imagine you are lying on a lilo, floating on very calm water. It is a wonderfully warm day and you can feel the sun on every part of your body. You listen to the sound of the water lapping against the sides of the lilo. Your whole body feels very calm and relaxed. Your muscles feel soft and floppy. Stay very still and enjoy the soft rocking motion of the lilo in the calm water.
Remembering Peace
Spend a few moments thinking of a special time in your life when you felt at peace. It may have been a ling time ago in your childhood or in a place that was particularly special to you. Were you alone or with others? Can you see it in your minds eye? What are the shapes and colours and textures? What can you hear or smell? How does it feel?
Try to capture the special atmosphere and begin to experience it as if you were back there now.
Tensing and Relaxing
Lie down on the floor. Clench one fist as tightly as you can and hold it for up to a count of five. Let go and experience the muscles relax. Do the same with the other fist, holding for a count of five. Let go and relax.
Now, tense your whole arm by bending your right arm at the elbow and holding your clenched fist next to your shoulder tightly. Count to five and now let go. Let your arm flop by your side. Relax for a count of ten. Now hold the left arm tight by your side and count for five. Let go and relax for ten. Pull the right leg up to your chest as tight as you can and hold for a count of ten. Let it go and relax completely. Do the same holding the left leg for a count of ten. Let go and feel your body heavy and relax. No, pull your shoulder, close your eyes tight, clench your jaw and hold it as long as you can. Hold for a count of ten and let go completely. Finally curl up into a ball trying to tense all your muscles at once. Grip your knees tightly and clench your hands, shoulders, close your eyes tightly and clench your jaw. Hold for ten and let go and relax.
Now let go and enjoy a well-earned rest. Let every muscle flop so you feel like a rap doll. Let all the tension flow away from your muscles. Lie there, still for about five minutes.
Please do let us know how you get on with these exercises and send us your comment.
