Week Eight - Make time for relaxation

Relaxation is the art of living in harmony with ourselves. Relaxation is important for various reasons such as helping in rejuvenation of your energy reserves, reducing stress and helping you sleep.

Relaxation is not always easy to master but they are worth the effort. Several minutes of inner silence on a regular basis will provide you with an experience to last a lifetime. Make time each day to relax and relieve the tensions in your body and allow your mind to be free from daily worries.

Relaxation also helps you think clearly, it helps your focus to be clear and it helps you find perspective in life.Relaxation is more than a state of mind; it physically changes the way your body functions. When your body is relaxed breathing slows, blood pressure and oxygen consumption decrease, and you can experience an increased sense of well-being.

Daily exercise, balanced diet and getting an adequate amount of sleep are steps we have to take to achieve this. General relaxation must play a part in each day in order live a comfortable and healthy life.

Enjoy Vitality From Superfoods

Relaxation is a process that decreases the effects of stress on your mind and body. Rest and relaxation are an important part of a healthy lifestyle for all ages. It rejuvenates your body and mind, regulates your mood, and improves learning, creativity and productivity. On the other hand, not getting enough rest and relaxation can negatively affect your health, relationships, sleep, memory, and stress level.

During Week 8 your goal is to incorporate relaxation techniques that combine breathing and focused attention on calming the mind and the body. Here are some important facts:

  • We live in a fast-paced world where "fight or flight" stress reactions have become an unnatural norm. Natural stress symptoms such as accelerated heart beats, faster and shorter breathing and muscle tension exist in the human body to enable us to react quickly to life-threatening circumstances by either fighting off the threat or fleeing from it. These stress reactions are supposed to occur only in rare circumstances and should not be the daily experience which they have become.

  • Since our bodies were not designed for daily stress, it is a challenge for us to cope physically and emotionally with it, particularly if it's chronic. Harvard Medical School research concludes that repetitive and prolonged activation of a body's stress response takes a toll on the body and that prolonged stress contributes to high blood pressure, promotes the formation of artery-clogging deposits, and causes brain changes that may contribute to anxiety, depression, and addiction.

  • With our brains wired to mobile phones and computers nearly all day long, many people have forgotten how to relax and need to relearn how to do it. Relaxation requires the discipline to completely disconnect from daily stress and worry so this may mean turning off your mobile phone while you're relaxing. Even a few minutes of quiet time per day for only yourself will be beneficial.

  • Relaxation physically changes the way your body functions by slowing breathing, increasing blood flow to muscles, decreasing muscle tension and counteracting effects of stress including depression, digestive disorders and insomnia.

Follow The Rules for Success

Below is your action list for practising relaxation this week. The techniques are most effective when practised routinely and combined with good nutrition, regular exercise and a quiet environment.

  • Practise deep abdominal breathing - Deep abdominal breathing is an excellent relaxation technique.

  • Listen to soothing music - Soothing and peaceful music helps to relax, reduce muscle tension and improve sleep quality.

  • Practice self-massage - Massage is fundamental for dealing with stress and muscular tension. It encourages circulation and stimulates blood flow. See Appendix H for the Mastermoves self-massager.

  • Take a hot bath - A hot bath with essential oils will relieve muscle tension and quiet the mind.

  • Practise hobbies - When is the last time you practiced your favourite hobby? Make your hobbies priorities again!

  • Listen to your body & slow down - Listen more carefully to your body's needs. If you're feeling tired, slow down or stop what you're doing. Reduce long hours at work. If you need a nap, take it.

  • Read good novels - Unlike watching television or movies, reading is a more inward activity which calms the mind. Use a bookrest to relax and keep your posture upright while reading - see Postura bookrest at Appendix I.

  • Practise meditation - Meditation calms the fluctuations of the mind. See Appendix G for water meditation.

  • Don't skip your Mastermoves exercises - The fluid movements and deep breathing of Mastermoves exercises are incredibly relaxing.

  • Reconnect with friends and family - Maintaining meaningful relationships with friends and family who are positive and supportive may reduce stress.

Exercise Schedule
Afternoon / Evening
Core Nutrition Schedule
7:00 am
10:00 am
12:00 am
4:00 pm
6:00 pm
8:00 pm




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