There is a range of relaxation traditions, each offering practices and training to help our body-mind with learning to relax.

Some emerged in the context of 20th century ‘western’ medicine and psychology; with a longstanding track record of evidence-based research on how they work, and how effectively.

Other traditions emerged in the context of ‘eastern’ body-mind sciences, and have been included in evidence-based research regarding their effects more recently.

And some newer traditions combine ‘eastern’ and ‘western’ knowledge. Although there is scientific evidence on the positive effects of relaxation training, only you can find out what works for you. In other words, it is through your own explorations, efforts and experiential learning that you will find exercises and training that suit you.

Consciously learning, or re-learning relaxation is experiential, that is, learning by doing through regular practice. Just like learning to play an instrument or a foreign language, learning to relax effectively takes time, is sometimes exciting and sometimes dull, sometimes clearly effective and at times plateauing. It is a journey rather than a quick fix.

Active relaxation combines awareness and specific gentle movements to unwind tensions, harmonise energy flow and ease the nervous system, body and mind. Active relaxations are quite adaptable to your range of movement and needs. They can be at the heart of your relaxation practice, or be used to prepare for quieter 'deep relaxation' work.'

Methods and traditions range from tai chi/qigong and yoga to relatively young somatic techniques, such as the Alexander Technique, Feldenkrais and trauma release techniques.

active relaxation - somatic movement

breath relaxation

Breath relaxation is an umbrella term for a wide range of methods and traditions that focus on the relationship between breathing and body-mind wellbeing. They include postures and movements, awareness, using the imagination, as well as exercises that modify breathing temporarily. Some breath relaxation exercises can be quickly learned and used; others will flourish with regular practice.

meditation

There is a rich relationship between meditation and relaxation. Relaxation practice thrives with kind awareness, with mindfulness. In turn, regular meditation can ease chronic stress and support relaxation. Experienced meditators tend to be particularly receptive to the benefits of relaxation techniques regarding deeper integration, play and insight. However, for relaxation practice as an effective stress release, the connection between meditation and relaxation does not have to be pursued explicitly.

My approach to relaxation practice invites cultivating kind awareness; I also offer relaxation-oriented meditations involving body scan, breath awareness, inquiry, samadhi, somatic awareness and the imagination.

In addition to meditative techniques and maps from classic relaxation traditions such as autogenics and yoga nidra, I draw on Buddhist traditions, secular mindfulness and yoga.

progressive muscle relaxation

Progressive muscle relaxation offers a particularly accessible way to profound body-mind relaxation through cultivating a domino effect of relaxation – from muscles to soft tissue, the autonomic nervous system, limbic system and mind. Systematic training supports embodied learning around holding and release.

Progressive muscle relaxation was developed and continues to evolve in the context of western medicine and neurophysiological models. The initial steps of this pathway to deep relaxation can be learned quickly, and positive effects tend to be prompt. More comprehensive benefits flourish with regular practice over time.

autogenics

Autogenics offers an unusually comprehensive and creative pathway to profound body-mind relaxation by combining relaxed awareness with intentional mental activity.

During the foundation training, there is an emphasis on crucial dimensions of ‘relaxation mode’ in the body. Intermediate and upper-level training refines these steps and includes the subtle body and psyche more explicitly.

Autogenic training was developed in the context of western medicine and psychoanalysis. The foundation phase of autogenic training requires some weeks of daily practice, and it can take a little while for positive effects to become apparent.

yoga nidra

Yoga nidra is sometimes called the meditative heart of yoga. The term ‘yoga nidra’ is translated as sleep yoga or dream yoga. The origins of yoga nidra can be traced back to ancient eastern traditions of yoga and tantra, which comprise a vast array of techniques to thoroughly integrate and harmonise the body-mind – far beyond temporary, superficial relaxation.

Some yoga nidra exercises have proven helpful for sleep and refreshing the mind. Others go much further, inviting you to journeys into the nature of mind similar to advanced autogenic training or Buddhist meditation. This pathway to profound body-mind relaxation can be more effective when combined with appropriate movement relaxations.

medical contraindications

With mental illnesses, alcoholism and drug use, movement relaxation is generally recommended. Other relaxation pathways can be suitable or unsuitable, depending on the specific condition and its severity. Please consult your GP and specialist(s) and also get in touch with me to talk about your situation before booking a course.

Progressive muscle relaxation is not recommended for people with aortic aneurysm, epilepsy or myositis. Autogenics and yoga nidra are not recommended for people with brain trauma or presenile dementia.