Diary of a Mama-Yogi
Verena Primus - Ayurveda Yoga Coaching
16. 3 Mini Relaxation Techniques for Busy Moms
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3 Mini Relaxation Techniques for Busy Moms
Dear Mama-Yogis,
Imagine the difference it can make to approach every challenge with a calm mind and an open heart. How would this change how you feel and go about life?
In our last newsletter, we explored the profound benefits of deep relaxation and how incorporating the Relaxation Response into your daily routine can combat stress and improve overall well-being. Drawing from both ancient Yoga practices and modern scientific research, we delved into the powerful effects of the Relaxation Response (RR) on our health. Citing Dr. Gregg D. Jacobs and his mentor Dr. Herbert Benson, we highlighted the numerous benefits of RR, including its impact on anxiety, chronic pain, heart disease, and more.
If you have missed it you can go to the link here.
Now, I want to shift our focus to practical techniques for eliciting the relaxation response even when you’re short on time.
Mini Relaxations: A Lifesaver for Busy Lives
Life as a mother often means we have only a few minutes—or even seconds—to relax. In these moments, finding ways to calm your mind and body with or without closing your eyes can be a game-changer.
In this newsletter, we'll cover:
- Quick Techniques for Immediate Relaxation: Simple methods you can use anytime, anywhere.
- Staying Relaxed with Open Eyes: How to maintain calmness even in the midst of activity.
- Practical Tips for Busy Mamas: Integrating these quick relaxation techniques into your daily routine.
Let’s dive right into to help you maintain your serenity amidst the hustle and bustle of daily life.
Quick Techniques for Immediate Relaxation: Mini Relaxations You Can Use Anytime, Anywhere
In our fast-paced lives, finding moments of calm can be challenging, especially when we’re constantly on the move. Introducing the concept of Mini Relaxations has been a game-changer for me and my clients over the last few years. Imagine my excitement when I discovered this method highlighted in Dr. Gregg D. Jacobs’ latest science book on sleep, “Say Goodnight to Insomnia: A Drug-Free Programme Developed at Harvard Medical School.”
Dr. Jacobs highlights the importance of these brief moments of relaxation, which he calls “minis.” Minis are an abbreviated version of the Relaxation Response (RR), designed to help you relax in just a few moments, even when you can’t close your eyes. This technique is incredibly versatile and can be used anytime, anywhere, to help manage stress effectively.
Mini Relaxations: A Lifesaver for Busy Lives
Life is full of stressful moments—whether you’re stuck at a traffic light, in the middle of an argument, waiting in a queue, just before meeting an new client, or juggling screaming children, pots, and phone calls. These moments call for quick, effective ways to calm your mind and body without needing to close your eyes or find a quiet space. This is where Mini Relaxations come in—a brief, powerful version of the Relaxation Response (RR).
What is a Mini Relaxation?
A Mini Relaxation involves taking a few moments to relax your muscles, while practicing abdominal breathing and mental-focusing techniques. The beauty of minis lies in their simplicity and effectiveness.
Here’s how to do it:
- Relax Your Muscles: 🧘♀️ Take a few moments to consciously relax the muscles in your body, especially the neck, shoulders, and face.
- Abdominal Breathing: 🌬️ Focus on your breath, practicing deep abdominal breathing for a minute or two.
- Mental Focusing: 🧠 With each exhalation, mentally focus on a calming word or phrase, such as “Peace” or “ I am whole.” If your mind wanders, gently bring your attention back to your breath and your chosen word.
You can practice a Mini Relaxation with your eyes open or closed, while sitting or standing, and for just a few seconds or minutes. It’s a discrete way to manage stress on the spot without anyone around you noticing.
Benefits of Mini Relaxations
While Mini Relaxations may not induce as deep a state of relaxation as a full RR session, they offer two significant advantages:
- Versatility: They can be used anytime, anywhere, helping you cope with stress as it arises.
- Frequency: You can practice them more frequently throughout the day, which may enhance their overall effectiveness compared to a single RR session.
A Real-Life Application
Consider the story of Stephanie, a client who struggled with stress and infertility. By incorporating Mini Relaxations into her daily routine ( while having an argument, preparing a family dinner for twelve people, just before giving a patient bad news), she found that she could manage her stress levels more effectively, even in the midst of her busiest days. This practice allowed her to maintain a sense of calm and clarity, improving her overall well-being, and she could focus more on her wish to conceive a second child.
Here’s a powerful quote from Dr. Jacobs’ book, “Say Goodnight to Insomnia,” that encapsulates the essence of mini relaxations:
“A mini involves taking a few moments to relax the muscles in the body (particularly the neck, shoulders, and face), then practicing abdominal breathing and mental-focusing techniques. Minis can be practiced with the eyes open or closed, sitting or standing,
for a few seconds or minutes. “
Staying Relaxed with Open Eyes: Maintaining Calmness Amidst Activity
In our often hectic lives, finding calmness amidst activity is an essential skill you can learn and train yourself to do. In Yoga, there is a concept of “soft eyes,” where you look at a particular spot in a soft and relaxed manner. This technique is also used in meditation practices like Zen meditation, where the eyes remain open, gazing at a neutral spot on the floor or the wall ahead. It helps you not only in maintaining calmness but also reduces eye strain and promotes overall relaxation.
When working in front of a computer for extended periods, it’s vital to give your eyes regular breaks. Every hour, ideally, get up and go outside to daylight and look at the horizon or a distant spot. This not only helps with eye strain and short-sightedness but also relaxes the brain and, consequently, your whole body. Taking these moments to gently gaze and soften our eyes can significantly enhance our sense of relaxation and well-being throughout the day.
Here’s how you can incorporate this into your daily routine:
- Practice Soft Eyes: 👁️ Choose a spot in your environment and soften your gaze. Let your eyes relax and take in the surroundings without focusing too hard.
- Frequent Breaks: ⏰ Set a timer to remind yourself to take a break every hour or so. Use this time to step outside, look into day light, maybe stretch, and gaze atthehorizant or a distant place.
- Get Some Fresh Air: 🌿 As you step outside, whether it’s onto a balcony, into a park, onto the street, or simply out into the corridor, take a few deep and conscious breaths. (Maybe even close your eyes!) This practice provides a mental reset, helping you return to your tasks with a clearer mind.
Real-Life Applications
- Office Break: 🖥️ You can do this for a few moments in your office when you need a break.
- During a Meeting: 📋 In a meeting while looking at your pad and listening to what is being said.
- Bedtime with Your Child: 🌙 While holding your child’s hand at night, helping them fall asleep.
Maintaining calmness with open eyes allows you to stay present and grounded, even in the midst of a busy day when you cannot leave your kids or employees out of sight. 😊
Practical Tips for Busy Mamas:
Finding time for relaxation amidst the busyness of motherhood can be challenging. However, with a few practical tips, you can seamlessly integrate these quick relaxation techniques into your daily routine.
- Integrate Minis into Daily Activities:🌿
Whether you’re at work, home, or on the go, find moments to practice mini relaxations. For example, while waiting in line, during a traffic light, or even during short breaks at work, take a few moments to relax your muscles, focus on your breath, and center your mind.
🧘♀️ Use everyday moments to practice mini relaxations. Be creative!
- Use Reminder Apps:📱
There are various apps available that can help you set reminders to take breaks. You can choose an affirmation, a small message, and a ringtone of your choice to prompt you to pause and practice a mini relaxation. One client shared, “Already when I hear the ringtone, I feel more relaxed again.” These reminders can help you make time for minis throughout your day.
- Compassionate Self-Care:💗
As mothers, it’s vital to stay compassionate and patient with ourselves instead of getting frustrated when stress arises. Practice observing yourself with kindness, watching your thoughts, and sending loving-kindness from your heart to your entire being. Practicing compassion towards yourself, as taught in the Buddhist tradition, will help calm the Pitta fire, soothe the Vata wind, and bring sweetness to the Kapha water.
💞 Send loving-kindness from your heart to your entire being.
In Conclusion
Incorporating mini relaxations into your daily routine can make a significant difference. Whether you’re stuck in traffic, feeling anxious before a meeting, or simply need a quick reset, these brief moments of calm can provide immediate relief and help you maintain a sense of balance amidst the chaos.
Remember, the goal is not perfection but progress and self-compassion.
Learning to elicit relaxation is a skill you can develop with practice. Don’t get frustrated with yourself—keep practicing, and you’ll soon notice not only a shift in those particular moments but also in your overall approach to life. Relaxation is a valuable skill to carry with you! The good news is: it is free, always with you, and you don’t need a bag or mobile phone for it! Keep your mind and body relaxed and stay tuned for more insights on maintaining your well-being amidst the hustle and bustle of everyday life. In one of the next newsletters, we’ll explore how the practice of deep relaxation naturally leads to meditation in Yoga.
With gratitude and love,
Verena Gayatri
Ayurveda-Yoga Coach and Teacher
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