Summer holidays are an ideal opportunity to practice relaxation and hence build resilience and well being. Hopefully, it will lead to you integrating these into your routine throughout the year and reap the following benefits.

• Reduce tiredness.
• Improve your memory capacity.
• Help you sleep better.
• Reduce muscular tension and reduce pain.
• Create a feeling of calmness and peace.

Here is a selection of simple techniques you can try out this summer You can practice the following on the beach, on the bus, sitting in the garden or local park, while watching television, or by setting some regular time aside a few times in the day during your holiday.

Focus on your body

• Slowly scan your body and relax all your muscles, starting with your feet and moving slowly up to your face muscles.
• Tell yourself to let go of the tension as you focus on each area of your body.
• When you have finished, allow your whole body to relax.

Focus on images

• Picture a calm, peaceful scene.
• Imagine yourself sitting or lying on a beach feeling the warmth of the sun.
• Think of yourself as completely relaxed and enjoy the sensation.

Simple Meditation

Sit comfortably in a quiet place, with your arms and legs uncrossed and breathe gently for a few minutes. Then choose a word that feels good for you e.g. relax, calm, peace, love etc. Traditionally the mantra ‘om’ is used in meditation so you may choose to do that.

Silently repeat this word to anchor your mind. If your mind wanders, then gently bring it back to your chosen word and continue with this practice for 10-30 minutes. If you have closed your eyes, then open them and stay seated for a few more minutes before engaging in activity.

Object Meditation

Choose a beautiful object like a flower arrangement, tranquil picture or site, lighted candle etc. Focus your attention on it steadily. Study the detail of the object, the colours, shapes and shades. Do this for 5 to 10 minutes, then close your eyes and visualise the object, its shape and features.  This is especially good for improving your concentration.

If these help you then pass them on to your loved ones and keep spreading the calm and relaxation……..

Hansa Pankhania is a Fellow of the International Stress Management Association, a validated Stress Consultant/Trainer. She set up her company, AUM Consultancy, to raise awareness and ways of addressing stress using simple and natural techniques. Her unique philosophy integrates the best of western psychological theories and eastern healing traditions. 

More techniques in her book ‘from Stress to Success’ available at www.hansapbooks.com and on Amazon.