More Techniques for Weight Loss and Wellness

In Techniques for Weight Loss & Wellness, you learned about five relatively quick techniques to help you relax and think with your “thinking brain.” I discussed the importance of adding these relaxation exercises to your routine, and how beneficial they are for weight loss and general health. In this continuation of Techniques for Weight Loss and Wellness, we'll delve into more involved practices for deeper relaxation. Each of these tecniques require about 20 to 30 minutes, but it's worth every minute of your time. Now, take a deep breath . . .

End Over-Talking

Use the following technique during the day for relaxation and to increase concentration. Those who are overly anxious know what I am talking about; when you lie down and try to relax or sleep, you cannot because of the random thoughts that keep popping into your head. Here's the soution:

1. Sit or lie down in a comfortable position.

2. Close your eyes and breathe deeply in a slow, relaxed manner. This is the beginning of meditation.

3. Focus all of your attention on your breathing. Notice the motion of your chest and abdomen as your breath flows in and out.

4. Block out all other thoughts, feelings, and sensations. If your attention wanders, bring it back to your breathing.

As you inhale, slowly say the word “peace” in your mind, and make it last throughout the duration of your inhalation. As you exhale, say the word “calm” to yourself, making it last the entire time that you exhale. Repeating these words with each inhalation and exhalation will help you concentrate.

Relax Your Muscles

Physical and emotional stress can cause muscle tension, which can contribute to tension headaches, TMJ syndrome, chronic or recurrent neck, upper or lower back pain, etc. Use the following technique during the day at work, at home, or before sleep.

1. Lie on your back in a comfortable position, resting your arms at your sides, palms down.

2. Inhale and exhale slowly and deeply. Exhale just a little longer than you inhale.

3. Clench both hands into fists as hard as you can and hold for 10 seconds, relaxing the rest of the body.

4. Release the tension in your hands completely. Upon relaxing, feel the warmth that flows through the rest of your body. Maintain this relaxation for 15 to 30 seconds.

5. Next, tense and relax the following parts of the body in this order: arms, feet, legs, back, face, abdomen, and chest.

6. This exercise should not take longer than 15 to 20 minutes.

Train Your Mind and Body

Use the following technique at home in a quiet area, before sleep.

Also called “autogenic training,” this European technique is challenging to master, yet very powerful for achieving relaxation and control over stress. As you concentrate, you will become aware of specific sensations. This is an excellent way to retrain your brain to overcome addictive behaviors. It is often used in conjunction with other therapies for the relief of anxiety, tension, insomnia, colitis, irritable bowel syndrome, and hypertension. Please consult your health professional if you have any of these symptoms or conditions for a complete assessment.

1. Lie on your back in a comfortable position, resting arms at your sides, palms down. Use a pillow if desired.

2. Close your eyes and completely relax all of your muscles, letting everything go limp.

3. Focus all of your concentration on one portion of the body at a time, starting with the feet and legs.

4. Silently, with eyes closed, repeat to yourself “My feet and legs feel heavy and warm” five to seven times, while keeping your mind open to the feelings and sensations in your feet and legs. Pause between each repetition.

5. Practice this same technique of focusing in on only one area for at least one week, until you consistently experience the feeling of warmth and heaviness.

6. After you achieved the desired result, move to the hands and arms, using the same phrase and number of repetitions.

7. At each session, include both areas, feet/legs, and hands/arms, for at least one week.

8. The last area to focus on is the forehead, using the phrase “my forehead is cool.”

Give it a try. Start by scheduling three times during the week when you can use these breathing and meditation exercises to attain balance and relieve stress. Program these times into your mind, write them on your calendar, or enter them into your blackberry. Reducing and managing stress is a key component of any weight loss program. It is all in your head!