First and foremost – it’s easy! Please don't "try hard" when you are learning to relax! Just lie back, turn on your CD player and allow the relaxation CD to have its intended effect.

All you need is:

a quiet place where you will not be disturbed 30-45 minutes your CD player or ipod

                            
Get comfortable. Lie down if possible, or find a comfortable seated or reclining position. The idea is to relax completely so that you are using no muscle tension at all. You may want to use pillows or cushions to support yourself comfortably.

Start playing your relaxation CD.

Close your eyes and rest comfortably as you listen.

Breathe.

Relax . . .

You will feel your body and mind begin to relax as you allow the soothing words and music to wash over you. If you’re deeply tired, you may even fall asleep. That’s okay – you will awaken refreshed and rested.

Please do not listen to a relaxation CD while you are driving!

To receive the maximum benefit – especially when you are beginning to work on stress reduction, listen to your relaxation CD every day. Learning to relax is like changing habitual behavior. Setting up a new routine and carrying it out is the best way to teach your body to relax.

If you’re using your relaxation CD to go to sleep, try using it every night for a week. Then try one night without listening. You may want to use it each night, or every other night – or some other schedule that works for you.

If you have a demanding day before you, it can be useful to listen to a relaxation CD in the quiet of early morning time before you move into your day. Imagine – starting a busy day from a place of Deep Relaxation!

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Sandi Anders, M.Div., R.Y.T. is a yoga and meditation teacher and life coach in Nashville, TN. Visit her professional website for more articles and resources. She has created the two-CD set The Alchemy of Peace & Love combining a gentle and effective relaxation meditation with a powerful guided imagery experience to boost self-esteem and self-acceptance.

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