Workplace Violence
Relaxation

One of the best ways to avoid workplace violence is to have an office full of happy stress- free people.  Well, I'm not going to pretend that I know how to make everyone happy at work.  I do however know some great easy to do stress relievers.  Give them a try.  E-Mail them to co-Workers

Here goes:

First never force yourself to relax.  Relaxation is something that just happens.  It cannot be "forced".  Also, if you have any medical or physical limitations, check with your doctor before engaging in any exercise program.

Here are six easy relaxation exercises.

  1. BREATHING:
    2-Step breath - Fill the bottom of your lungs first, then add the top as you breathe through your nose.  Breath out slowly.  Feel the tension flowing out.
  1. TENSE-RELAX MUSCLES:
    Tighten the muscle that you want to relax. Focus on and feel the tension where you have tightened. Now let the muscle become loose and limp. Feel the relaxation flow into the muscle.
  1. BODY SCAN:
    With your mind, briefly scan every muscle in your body from the tips of your toes to the top of your head. If you sense a tight muscle, just let it become limp and relaxed.
  1. LIMP RAG DOLL:

Do the 2-step breath two times.

With your mind, imagine that you are a limp rag doll. Feel your mind and body become limp and relaxed.
*** You may use whatever image you like best **

  1. MIND QUIETING:
    To quiet your mind, first focus on your breathing. As you breathe in say slowly to yourself "I am" and as you breathe out, say slowly to yourself "calm". When your mind feels calm you may focus only on your breathing, with no thoughts at all.
  1. SHOULDERS, ARMS AND HANDS HEAVY AND WARM:
    Put your mind into your shoulders, arms and hands - imagine and experience them becoming heavy, relaxed and warm.

You can also try these easy to do Muscle releasers right at your desk.

Just lean back in your chair (don't go back to far).

Make yourself comfortable. Place both feet flat on the floor. Rest your hands comfortably in your lap. Now, just follow the instructions:

Begin by stretching your legs as far as they can go...

Relax. Stretch your legs, again. Move your feet up, towards you, hold...turn your feet down, away from you...Hold...Relax.

Now, tighten the muscles in your calves and those in your thighs.

Tight.

Hold it, hold it...and relax.

Let your legs go back, slowly, down to their original position and relax all the muscles in your feet, all the muscles in your calves, all the muscles in your thighs. Let your legs be completely relaxed. And now, feel that wonderful relaxation coming up from your toes, up your calves and your thighs. Feeling nicely relaxed, very calm... and... very relaxed. Calm and relaxed. Take some time to take your attention away from the screen. Focus on your legs and feel your relaxation.

Now, stretch out your arms.

Make two fists; tighten the muscles in your fingers. Feel the tightness...

Hold it, hold it...and relax.

Let your arms go down to their resting position. Feel that relaxation. Now stretch your arms again. Tighten the muscles in your wrists, in your lower arms, in your upper arms...

Hold it, hold it...And, let go, just let go, let your arms go down to their original position. Stop for a second, and take your time to notice that quieting feeling of relaxation through your fingers, your hands; through your lower arms, and upper arms. Let your arms go completely limp. Take your time to increase that feeling of relaxation. Very relaxed, very calm, very relaxed and calm.

Now, arch your back backwards, raise your chest. Tighten the muscles in your chest, your abdomen, your back, and your neck. Hold it...hold it...

Let go of the tension. Just let go of the tension. Notice your muscle relaxation. Take time to feel the muscles relax in your chest, in your abdomen, in your neck, all over your back. All your muscles feel nicely relaxed.

Now, tighten the muscles in your face, first the muscles around your forehead, then the muscles around your eyes.

Make them tighter.

Hold it...hold it...and relax. Now, tighten the muscles of your cheeks, the muscles around your mouth, the muscles of your chin.

Make them tighter...Hold it, hold it...and relax.

Let all the muscles in your face relax, first the muscles of your chin, then the muscles around your mouth, the muscles of your cheeks, the muscles around your eyes, the muscles of your forehead. Let all the tension drain from your face. Let your chin sag if that feels good. Take your time to enjoy the feeling of relaxation. Very relaxed and very calm. Relaxed and calm.

Now, breathe in through your nose, slowly, and deeply. Breathe the air down into your abdomen first, then your chest, and your throat. Hold it, hold it...and slowly breathe it out through your nose. Feel the relaxation. Breathe in, tense up...Breathe out, relax.

Once again, take a very deep breath, hold it...hold it and slowly let it out. Let go of all your tension, your frustrations, your anxieties, feeling more and more relaxed. Relaxed and calm.

Now, take some time to scan your body. If you notice any tension spot, take your time to release that tension. Very good, very relaxed.

Now, take time to breathe in and out; stretch your body; focus on your surroundings. Be ready to continue your day. Relaxed and calm. Focused and attentive.


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Last modified: November 08, 2002