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Posts Tagged ‘relaxation technique’

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Recently I found out that a fellow student in the graduate psychology program at Roosevelt University has a company, Personalized Relaxation, that provides personalized relaxation CD’s. As a fellow personal trainer and master’s level psychology student, Jason Klinowski, , founder of Personalized Relaxation,  knows stress–and relaxation techniques–to help you combat the damaging effects of stress. In addition to his normal training in the master’s program, Jason also completed an additional Stress Management certification program at Roosevelt.

Here is what Personalized Relaxation  CD’s offer (from his website):

Jason offer two types of relaxation CD’s, a standard and a personalized. The standard CD includes progressive muscle relaxation, breathing exercises, autogenic training, sound meditation, mindfulness meditation, yogaform stretching, and imagery. All are proven forms of effective relaxation exercises and can be done anywhere.

Mini Personalized Relaxation Workshop in a client's private home

The personalized relaxation CD includes 5 personalized spot relaxations (© Johnathan Smith 2009), or ‘Stress Stoppers’ tailored for individual lifestyles. Stress Stoppers are quick simple exercises that utilize certain aspects of relaxation exercises for use in highly stressful and inconvenient situations. These exercises can be used quickly and suddenly to help stop the negative effects of stress before they start.

Personalized relaxation offers you the following options:

  • A standard CD with 8 basic exercises that are great for all experience levels – (Order the download version and save on shipping costs!) The standard CD will help you to discover what forms of relaxation work best for you.
  • A personalized CD with up to 120 minutes or 10 tracks of exercises based on experience and preference –
    (CD’s Available Upon Request.) Each personalized CD will have different and unique tracks and scenarios. New personalized CD’s can be made for increasing experience levels and different themes/scenarios. Jason also gives you an added bonus with  every personalized CD order– A free stress ball!
  • Workshops tailored to fit the needs of your company or organization (church group, not-for-profit, spa party)

To learn more about Personalized Relaxation, click on the website here.  Or call Jason directly at  708-574-9298.

Note: Other than attending classes with Jason, I have no affiliation with Personalized Relaxation and receive no compensation for recommending his company. I am simply sharing the information in case any of my loyal readers is looking for stress management assistance beyond massage and exercise!

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04.26.09 [#116] Feet Week - At Rest
Image by Jeezny via Flickr

By Sue Shekut, Owner, Working Well Massage, Licensed Massage Therapist, Certified Wellness Coach, ACSM Personal Trainer

Some of you may wonder why I haven’t posted much over the past week. It’s simple–I caught a touch of the flu and have needed to rest.

As a massage therapist, wellness coach, and small business owner, I work a lot of hours. And in my work, I come in contact with many people every day. Some of my clients see me when they are sick or are getting over an illness but are still contagious. Being self employed, I don’t get paid sick time.  Therefore, I do all I can to avoid catching colds and flues. However, there are still times when my immune system can’t handle the fight and an infection or flu bug gets me. Luckily, living healthy keeps me well most of the time and helps me get over most illnesses relatively quickly. In those times when I do get sick, one of the principle methods I use to get over an illness is one you can’t buy in a store: it’s rest.

The definition of rest, according to education.yahoo.com here is:

  1. Cessation of work, exertion, or activity.
  2. Peace, ease, or refreshment resulting from sleep or the cessation of an activity.
  3. Sleep or quiet relaxation.
  4. The repose of death: eternal rest.
  5. Relief or freedom from disquiet or disturbance.
  6. Mental or emotional tranquillity.
  7. Termination or absence of motion.

Looking through this list, how many times the past week have you been able to achieve the definitions cited in point 1, 2, 3 or 5 above? When I think of rest, I don’t only think of sleep. I also think of relaxing, having quiet time to contemplate my navel or meditate or watch clouds pass overhead. Resting to me is a time to let the worldly concerns go and just relax my mind and body. Which is tough to do in today’s fast paced culture. But rest is ever more important in today’s world. Most people do not even get the required 7-8 hours of sleep. Then they spend the day working on computers, meeting with other people, traveling and commuting, going to the gym or home to spend time with family. In all the hours we spend working and meeting outside obligations, rest is often confined to the hours of sleep we can sandwich into  the rest of our lives. But studies show that rest is an important tool in our wellness arsenal. Napping is a common event in many cultures (just not in the U.S.!). Read more from my post on Daytime Naps here. And meditation is an effective way to rest our minds as well.

NASA is currently doing a study on how bed rest effects human subjects in space travel. Read more about the study here.

While I rest, read more great articles on rest:

• The vital importance of rest here.

• Give your immune system a  rest here.

• The effects of sleep deprivation on brain and behavior here.

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By Sue Shekut, Licensed Massage Therapist, ACSM Personal Trainer, Certified Wellness Coach, Owner, Working Well Massage

During your busy day, it’s easy to feel overwhelmed or “stressed out.” Try this quick stress buster exercise to help calm down your nervous system and get some fresh oxygen to your brain!

1. Find a quiet area. If you are at work, this may be a stairwell, an empty conference room, your car, or even a stall in the bathroom! Just find a place you won’t be interrupted.

2. Sit quietly in a comfortable position and close your eyes.

3. For 60 seconds, scan your body and notice any areas of tension or pain. Notice what you are feeling emotionally without judging yourself. Are you feeling anxious, fearful, angry, frustrated?

4. For the next 60 seconds, breathe in and out deeply from your nose (versus your mouth). As you breathe, pay attention to your breath, feeling the air as it enters your nose, travels into your lungs and then leaves your body as you exhale. Notice the way your chest and abdomen rise and fall with each breath.

5. Then for 60 seconds, do a new body scan, noting the feelings in your body and emotions. How do you feel now? Is there any change in the tense areas of your body? What differences do you notice in your emotional state?

This is a great, simple and super inexpensive (aka free) stress buster tool that you can take with you anywhere you go, at home, at work or even at the airport!

Try it out and let us know what you experience.

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