calming Archives - Custom Calm

Body Awareness Lowers Stress & Pain

Posted by Ellen Sichel on June 27, 2011

Body awareness helps to bring you back to the present moment. Among the numerous benefits are- physical and emotional relaxation, decrease in pain, lower stress, calming to the nervous system.

The body scan It is quite effective to use at night when you cannot sleep.

Try this short Body Scan: If you cannot feel any part of your body, imagine the specific area. Let go of judgment and simply notice and breathe naturally into each area.

Notice your toes and the spaces between your toes.
Notice your feet including your arches, tops of your feet and heels.
Notice your lower legs, knees and knee creases and thighs.
Notice your hips and across your pelvis.
Notice your belly and the rise and fall of your belly.
Notice your chest, across your shoulder and collar bones.
Notice your back, including your shoulder blades, ribs and the entire back.
Notice your hands, including your fingers, tops and palms of your hands.
Notice your arms up through your underarms and shoulders.
Notice your neck, including your throat.
Notice your face, including your eyes, nose mouth and around to your ears.
Notice your head, including the top sides and back of your head.
Now notice and breathe throughout your entire body, from your feet through your head for a few moments.

Let me know in the comments below how this went. What effect did it have on you? If you could not do it, what do you think happened?

Tags: body awareness, breathe, calm nervous system, calming, decrease pain, lower stress, relaxation

Posted in: Technique of the Week

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6 Steps to Benefit from Yoga’s Relaxation Pose

Posted by Ellen Sichel on June 20, 2011

Yoga's Relaxation Pose is also called Corpse pose or Shavasana. The term corpse is used because the pose is about letting go completely and surrendering into the support of the floor. It can be quite calming and relaxing. For some it is challenging to get still without being asleep.

The pose is also a resting pose for the physical body and propping your knees either on a chair or with blankets is the most effective for releasing pressure on the lumbar spine.

Try this:

Lie on your back with your knees over a chair or rolled blankets.

Scoot forward toward your chair or blankets with your knee creases at the edge.

Prop your head so your forehead is level with your chin- you do not want your head to tilt back as this causes compression in your neck.

Allow your arms to rest near your sides with your palms facing up or you can bend your elbows and place your hands on your belly.

If your mind is busy place a few folded blankets on your chest.

Rest here for 5-10 minutes with easy breathing.

Use this pose when you are tired, stressed or achy and let me know in the comments below how it felt. If you were anxious, what do you think happened?