RELAXATION TECHNIQUES

Gospel Care

Mindfulness & Relaxation

The Coronavirus not only poses a threat to our physical health, but also impacts on our mental, emotional, spiritual, and societal well-being. Fear and anxiety about a disease can be overwhelming and cause strong emotions. Learning to cope through healthy practices is a form of defense we can all incorporate into our daily lives.

If you, or someone you care about, are feeling overwhelmed with emotions like sadness, depression, or anxiety, or feel like you want to harm yourself or others call 911, Substance Abuse and Mental Health Services Administration’s (SAMHSA’s) Disaster Distress Helpline: 1-800-985-5990 or text TalkWithUs to 66746 (TTY 1-800-846-8517).
Mindfulness is a type of meditation where you focus on being aware of what you're sensing and feeling in the moment, without interpretation or judgment. Use apps like:
- Stop, Breath, Think (iOS, Android)
- UCLA Mindful (iOS, Android)
- Relax Melodies: Sleep Sounds (iOS, Android)
Practice deep breathing, which stimulates the parasympathetic nervous system and helps induce calm:
- Take a long, slow breathe in through your nose, first filling your lower lungs, then your upper
   lungs.
- Hold your breath to the count of three.
- Exhale slowly through pursed lips, while you relax the muscles in your face, jaw, shoulders, and
   stomach.
Body scan meditation
- Lie on your back with your legs extended and arms at your sides, palms facing up.
- Focus your attention slowly and deliberately on each part of your body, in order, from toe to
  head or head to toe.
- Be aware of any sensations, emotions or thoughts associated with each part of your body.
Counteract your stress with time spent in relaxation.  For some people this may mean taking a hot bath, reading a book, getting a massage, or utilizing aromatherapy.
Silence & Solitude
- Find a time and place that is quiet and free of distraction, like a room or out in nature.              
- Begin with a breathing prayer. Take long, deep, slow breaths and pay attention to your
   breathing as a way of focusing in.
- Notice God’s presence all around you. Allow yourselves to feel your emotions and hand them
   over to God. Consider what emotions begin to surface, like joy, gratitude, sadness, emptiness,
   fear, worry, anxiety, guilt, or shame.
- Thank God and commit the rest of the day to Jesus.