Mind & Body

Relaxation Techniques
published by Barnes & Noble

Give inner peace a chance.

Relaxation doesn’t always come easy. But by making concerted, consistent efforts
to calm your mind, you can and will get better at handling both long-term stress
and sudden patience-trying situations. Take a mental load off by learning to:

• Practice basic meditation or prayer to relax and focus your mind

• Transport yourself via aromatherapy, visualization, and other techniques

• Use stretching, yoga, and massage to calm your body and mind

by thinking about something that might happen. Has Behavioral Symptoms

Relaxation Basics your heart raced or have your palms gotten sweaty • Alcohol or drug abuse
Whether you’re reading a book on the beach as waves break from worrying about missing a connecting flight? The • Distancing yourself from others
in the distance or unwinding by having a conversation over mere thought of your travel plans falling through can • Overreaction or quick temper
a glass of wine, you’re restoring your mind, body, and spirit be enough to inflict your body with physical ailments. • Shirking responsibilities
to equilibrium. In other words, you’re relaxing. Relaxation provides peace of mind in place of anxiety. • Fluctuations in eating habits
Reducing stress, easing tension, and creating peace of • Higher self-esteem: It’s hard to feel good about • Jaw clenching, tooth grinding, or nail biting
mind do not come easily. We each have our own worries, be yourself when you are sleep deprived, overweight, or • Sleeping too much or too little
they financial, social, or career related, and they can take irritable. Seeing your fatigued reflection in the mirror • Pacing
their toll on us in the form of nail biting, high blood pressure, or observing others’ guarded reactions to you can
and even memory lapses. The good news is that the range reinforce that stress. Taking action to eliminate these
of relaxation techniques you can use to combat negative symptoms through meditation, exercise, visualization, Basic Relaxation Techniques
stress is just as broad. journaling, prayer, massage, or sleep can help you The following sections of this guide explain how to use tech-
rebuild your body, mind, and self-image. niques to bring relaxation and calm to your life.
Four Benefits of Relaxation
Relaxation is the tranquility and peace you feel when you’ve You Need to Relax If . . . Category Description Examples
eased the stress of daily life with positive mental, physical, Everyone needs relaxation, but if you’re experiencing any Mental Mental-relaxation • editation
M
and emotional energy. But you must act to bring about of the following mental, emotional, physical, or behavioral techniques consist of • Visualization
that calm. After all, “relax” is a verb—something you do to symptoms, you should make it a priority: intellectual processes • Prayer
relieve tension. To relax a muscle, you stretch or elongate it. that can change your • Journaling
To relax your breathing, you inhale deeply and exhale slowly. Mental Stress Symptoms conscious thoughts and
Regardless of the technique you choose, you’ll find that the • Lapses in concentration or judgment perspectives on life.
benefits of relaxation are great. • Decision-making difficulty
Physical Physical relaxation • A
erobic
• Memory impairment
techniques literally exercise
• Improved health and immunity: Research has • Chronic negativity
move and stretch your • Stretching
shown that extended periods of negative stress make • Racing thoughts
body in new directions • Progressive
people more susceptible to high blood pressure, heart
to alleviate muscle muscle
disease, diabetes, ulcers, irritable bowel syndrome, Emotional Stress Symptoms tightness, digestive relaxation
and other maladies. There is also evidence suggesting • Anger problems, headaches, • Sleep
that chronic stress weakens a body’s ability to fight • Depression and other bodily mani-
disease. Relaxing can stave off these symptoms, • Hypersensitivity festations of stress.
and according to the Mayo Clinic, it can also improve • Indifference
Sensory Sensory-relaxation • Aromatherapy
energy levels and reduce headaches, back pain, anger, • Irritability
techniques can put • Feng shui
and frustration. • Excessive moodiness
you in a tranquil state • Self-massage
• Improved memory and productivity: The moderate, • Inappropriate laughter or crying
through stimulation via
short-term pressure of taking a quiz or competing in a • Restlessness
sight, sound, touch,
sporting event can improve your memory, for the brain
taste, and smell.
receives a jolt of glucose, which energizes neurons Physical Stress Symptoms
and boosts your recollection abilities. But chronic • Exhaustion 10 Quick Ways to Relax
stress or extended trauma has the opposite effect: it • Headaches 1. Close your eyes and take a deep breath.
promotes forgetfulness, distractibility, impulsiveness, • Insomnia 2. Go for a walk.
and impaired judgment. • High blood pressure 3. Listen to, hum, or sing your favorite song.
• Peace of mind: Learning to relax is a vital skill • Hyperventilation 4. Massage your hands or the back of your neck.
because our instinctive responses to stressors • Breathing difficulty 5. Read something funny, such as a comic strip.
(stimuli that bring about stressful feelings) are often • Declining interest in sex 6. Have a cup of decaffeinated tea.
more harmful than the stressors themselves. We are • Digestive difficulty 7. Flip through some of your favorite photos.
prone to overreact and feel tension that’s grossly • Skin breakouts 8. Light a scented candle.
out of proportion to the situation. Think of the times • Tight neck or back muscles 9. Make plans to do something fun with friends later.
when you’ve worked yourself into an agitated state • Weight loss or gain 10. Repeat an affirmation, such as “I am at peace.”
 www.quamut.com Relaxation Techniques

Meditation
Meditation encompasses a broad array of practices that are
designed to empty and quiet the mind. When you meditate,
you rid your mind of all of the distracting thoughts and
competing stimuli that typically capture your attention. The
anxiety you experience when listening to friends complain,
watching the tragedy of the day on the news, or dealing with
a heavy workload fades away. You become less moved by
outside pressures and for the moment, at least, are able to
focus your mind.
Why Meditation Works
Benefits of meditation include improved immune sys-
tem function, reduced anxiety, lower blood pressure, and
greater attentiveness. Studies have shown that people
who meditate can control their brain activity to become
more focused and composed. Beyond that, scientists even
have evidence suggesting that meditation, when practiced
over time, can change the brain’s circuitry and function. A
professor at the University of Wisconsin examined the brain
scans of long-term Buddhist meditation practitioners and
found that their brains showed increased activity in the left
prefrontal cortex, the site of positive emotions.
Types of Meditation
Meditation techniques take many forms, but most of them
fall into one of two general categories: concentrative medi-
tation and mindfulness meditation.
• Concentrative meditation: An act of stilling or
emptying the mind by directing attention to a single
object, such as your breathing, a mental picture, or
a mantra (a word, a sound, or a syllable to repeat).
Try this type of meditation by simply sitting still and
breathing slowly, deeply, and reflectively. With practice,
your breathing and your mind will move beyond the
realm of random thought to become calm and tranquil.
• Mindfulness meditation: Also called insight
meditation, an “objectless” form of meditation in which
the practitioner tries to raise awareness of passing
thoughts, emotions, and sensory perceptions without
directing them. While in this state, you observe sights,
sounds, smells, emotions, and thoughts without
reacting to or judging them. Your concentration is
focused on the present, with complete objectivity.
How to Practice Mantra Meditation
• Have a seat: Find a comfortable area in a secluded
spot in your home. Sit quietly and with good posture on
a chair, cushion, blanket, or whatever works best.
• Choose your focus: Close or lower your eyes and, if
you prefer, decide on a mantra to repeat. The Sanskrit
word om is a common mantra popular across the
globe. Some believe it is the primal sound from which
the universe originates; others imbue om with their
own meaning, such as love, peace, light, or joy.
• Refocus continually: The greatest challenge for
beginners is learning to refocus after being distracted.
Other people, distant noises, and your internal
monologue are all potential threats to your meditation.
The key to this mental exercise is to redirect your
attention to your chosen focus and keep seeking calm.
Start by meditating for just a few minutes a day, then
work your way up to 15 minutes a day.
For more detailed descriptions of meditation techniques,
see the Quamut guide to Meditation.
Visualization
Visualization is a powerful technique that replaces the
mundane scenery of daily life with a vivid image of your
personal paradise. In the blink of an eye, you can transport
yourself to a private Caribbean island, a lush English garden,
or a yacht—you just need to choose a relaxing image, paint
a detailed mental picture of it, and hang on to it with great
concentration. Using your imagination, you’ll be able to
“see” yourself anywhere.
Why Visualization Works
The human mind is so powerful that simply imagining or
reflecting on a serene setting can yield positive results,
including healing illnesses. In fact, many doctors promote
visualization in conjunction with traditional medicine. It has
been used to treat tension headaches, insomnia, and more.
How to Use Guided Imagery
In guided imagery, an audio recording or a live instruc-
tor prompts your imagination to conjure specific, calming
mental pictures. You could even record yourself reading
from a guided-imagery script and play the recording to get
the process going. You can find guided-imagery scripts
by searching online for “guided imagery script.” A typical
guided-imagery recording might go something like this:
You are sitting on a warm, sandy beach with miles and miles
of clear, calm, blue water in front of you. Very clear. Very calm.
Very blue. Smell the crisp scent of ocean air and feel it pricking
your nostrils as you inhale. Smell the air and feel the contrast
of the cool breeze and the warm sun washing over you . . .
To get the most out of guided imagery, find a quiet, com-
fortable space in your home where you are not likely to be
disturbed. Play the tape and be receptive to each of its sug-
gestions of an image, a sound, a smell, or a texture.
Tips for Practicing Visualization
• Close your eyes: It’s easier to imagine yourself in a
calm, relaxing situation if you shut out the activity and
visual clutter of your surroundings.
• Immerse yourself in the picture: Make sure that you
are fully participating in the scene. In other words, you
don’t want to see it from a bird’s-eye view or watch
yourself as if you were a character in a movie.
• Use all your senses: Imagining not only the sights but
also the sounds, smells, and textures of the scene can
enhance your experience. When visualizing yourself on
a hammock tied to two palm trees, imagine the sun’s
warmth on your skin, the light pressure of the woven
ropes under your body, the scent of sea, and the sound
of a breeze rustling through the trees.
• Seek inspiration: If a calming picture doesn’t
immediately spring to mind, look for ideas in travel
magazines, art publications, catalogs, spa and resort
brochures, and photo albums—all are great departure
points for visualization exercises.
Prayer
Millions of people spend time in prayer each day expressing
gratitude, recounting their days, and making entreaties to
a higher power. Some devote each prayer to one specific
purpose, perhaps asking for forgiveness for an unkind act
or word. Others combine several themes by giving thanks
for the good things in their lives, asking for assistance in
coping with challenges, and seeking mercy all in one prayer.
Whatever form your prayer takes, it has the potential to help
you relax by sharing your burden with a higher power.
Why Prayer Works
Confidence is a key component of prayer, as prayer will calm
you only if you believe that your prayer is being heard. That’s
why religious leaders often charge their congregations to
pray faithfully, expectantly, and with conviction.
How to Pray
Prayer can be as simple as speaking or thinking. Imagine
yourself in a dialogue with a higher power. As you articulate
your message aloud or in your head, imagine the object of
your words silently nodding in acknowledgement. You don’t
have to worry about impressing with your words—just utter
what comes to mind. It is your spirit of reflection and desire
to commune with a higher being that gives prayer power.
You don’t need to visit a house of worship to pray, either—
just be sure to choose a private, tranquil spot where you can
feel free to pray either silently or aloud if you wish.
Traditional Prayers
Specific, traditional prayers of one’s faith can have an
immediate calming effect, whether you’re actively religious
or not. However, you can pray just as effectively in your own
words, either completely free-form or using a framework
such as ACTS­— an acronym for “adoration, confession,
thanksgiving, and supplication.” This method gives structure
to prayers while leaving you the flexibility to tailor the con-
tent in your own way.
Act Purpose
Adoration To honor a higher power
Confession To ask forgiveness for unkind acts
Thanksgiving To show appreciation for your life
Supplication To ask for help with your needs and
those of others
Journaling
Writing is another powerful relaxation tool. Many people
use journals to record—and transform—their thoughts and
feelings. The practice is a creative outlet, but it also helps
reconcile emotional conflicts, boost self-esteem and reduce
anxiety. Here are some common types of journals:

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• Diary: Keeping a simple daily record of personal
experiences and observations can help you synthesize
the day’s occurrences and move on from them. It also
provides a book of days to flip through later to recall
what you were feeling in the past and how you coped.
• Gratitude journal: The concept of the gratitude
journal, made famous by Sarah Ban Breathnach’s
book Simple Abundance, requires you to write down
every day five things for which you’re thankful. It’s
the consistency of the practice more so than the
specific content that lends it power. After weeks of
concentrating on all that you have—health, family,
friends—your perspective is altered, and peace and
perspective mute the stresses of daily life.
• Worry journal: Negative thoughts and words inhibit
relaxation. Some people find it helpful to keep a journal
of their negative thoughts and worries, thus removing
them from their minds and placing them on paper.
Why Journaling Works
Research suggests that journal writing, particularly emo-
tional expression, helps people integrate and make sense of
events while reducing the negative emotions associated with
them. Expressive writing allows people to confront unpleas-
ant situations and topics without the fear and anxiety associ-
ated with airing the concern in a more public forum.
Aerobic Exercise
It may not seem relaxing when you’re in the middle of vigor-
ous aerobic exercise, but activities such as biking, swimming,
walking, and running can leave you very calm afterward.
How Aerobic Exercise Works
When you exercise the large muscles in your arms and legs,
you breathe more deeply, increase the amount of oxygen in
your blood, and increase your heart rate. Your body releases
endorphins, hormones in your brain that relieve pain, and
you feel better. Tension and anxiety are no match for 30
minutes of activity each day.
How to Start an Exercise Program
• Consult your physician: Before you undertake a new
physical fitness routine, talk it over with your doctor.
• Take baby steps: Ease into the routine with 5–10
minutes of walking in the morning and evening. Add
a few more minutes and pick up the pace until you’ve
worked your way up to 30 minutes a day.
• Make it a group activity: Exercising alone can give
you much-needed peace and quiet, but it’s often more
fun with a partner or a group. Setting up dates to
exercise with others allows you to mix up your routine
and creates accountability: not going means flaking out
on a commitment to someone other than yourself.
• Develop technique: Even if you’re doing a seemingly
basic exercise such as walking, it’s crucial to learn to
do it the right way. Consult a personal trainer or other
expert before you begin any aerobic exercise that’s
unfamiliar to you.
• Warm up: Don’t start exercising cold—always begin
with five minutes of movement at a slow pace. Follow
your warmup with stretches to prevent injury.
Stretching and Flexibility
Stretching—exercise designed to lengthen your muscles
and tendons—is another powerful tool for bringing balance
and relaxation to your life. In this case, you are countering
the tension of exercise, strength training, and daily activ-
ity with the conscious lengthening of muscles. Stretching
improves flexibility, bolsters the range of motion of the
joints, boosts circulation, promotes better posture, and
relieves stress. Moreover, stretching is one relaxation
technique that you can take everywhere you go and use
whenever you want.
Why Stretching and Flexibility Work
When you’re stressed, your muscles often tense up, leaving
you feeling tight and uncomfortable. Stretching undoes this
damage, relaxing your muscles and promoting well-being.
Stretching as a part of yoga, tai chi, and other forms of
moving meditation has mental benefits as well because the
physical activity is tied to disciplined thoughts, bringing the
body and mind into balance.
Popular Stretching Methods
There are indicating that yoga was first practiced in 2000
BCE in India, but yoga’s benefits are now well known and
experienced across the globe. The term derives from the
Sanskrit for “to join or bring together” and refers to unifying
mental, physical, and spiritual energies. Practically speak-
ing, yoga is a system of postures, or asanas, that help you
to control your body and mind through focused breathing
and contemplative stretching. For more on yoga and step-
by-step instructions for the most common yoga postures,
see the Quamut guide to Yoga.
Tai chi is another ancient form of meditative exercise. The
Chinese martial art, which was formalized in the 17th century,
brings tranquility through slow, graceful movements called
forms. There are more than 100 forms within the discipline, but
you can receive great benefits from practicing a much smaller
sample. For more on tai chi and step-by-step instructions for
tai chi forms, see the Quamut guide to Tai Chi.
How to Stretch
Stretching is simple, but always use the following procedure
to prevent injury and get the most out of stretching.
1. Warm up: Do some low-intensity walking for five
minutes to warm up so that your muscles aren’t cold
and prone to injury when you begin stretching.
2. Concentrate: Focus your mind on the body part you’re
stretching so that you’re attentive to how your muscles
and joints feel as they are being stretched.
3. Stretch: Go into the stretch in a slow, controlled motion.
4. Hold: Hold the position steadily for at least 30 seconds
without bouncing or jerking.
5. Breathe: Breathe slowly and in sync with the motion.
How to Stretch Your Lower Back
This simple movement can help relieve stress and improve
flexibility and comfort, not just in the lower back. Repeat
the stretch five times, gradually increasing your range of
motion each time.
1. Start on your hands
and knees with
your back parallel
to the floor.
2. Raise your head
slowly, allowing
your stomach
to press slightly
toward the floor,
arching your back.
3. Drop your chin to
your chest, and
stretch your spine
in the opposite
direction.
For detailed, step-by-
step instructions for
more than 20 stretches,
see the Quamut guide to
Stretching.
Relaxation Techniques
Progressive Muscle Relaxation
Progressive muscle relaxation is a stress-reduction tech-
nique in which you systematically tense and relax different
muscle groups throughout your body. The process helps
you consciously observe the physical sensations that char-
acterize each state.
In a typical progressive muscle-relaxation exercise, you
would tense your toes for 5 seconds, then relax them for
30 seconds; tense your calf muscles for 5 seconds, then
relax them for 30 seconds; tense your thigh muscles for 5
seconds, then relax them for 30 seconds; and so on until
you’ve moved through all the muscle groups from head to
toe, one at a time.
Why Progressive Muscle Relaxation Works
The conscious alternation of muscle tension and muscle
relaxation helps you distinguish between the two states
and thereby bring about muscle relaxation during tense
situations of all kinds. That physical relaxation in turn helps
you create mental calm.
How to Relax Your Muscle Groups
You can practice progressive muscle relaxation in a variety
of ways, but here’s an easy sequence that can help you
get started. Tense and release the following parts of your
body in turn:
1. Right foot 9. Entire right arm
2. Right lower leg and foot 10. Left hand
3. Entire right leg 11. Left forearm and hand
4. Left foot 12. Entire left arm
5. Left lower leg and foot 13. Abdomen
6. Entire left leg 14. Chest
7. Right hand 15. Neck and shoulders
8. Right forearm and hand
Sleep
Sleep is a vital part of life: muscle tissues are repaired and
growth hormones are secreted during sleep, and you have
better muscle tone and coordination when well rested.
Sleep bolsters the immune system, and the molecules that
provide mental energy for thinking and creating are restored
during sleep.
In addition, dreams—the poorly understood flood of
thoughts and images that flow through the minds during the
rapid eye movement (REM) phase of sleep—may be the
equivalent of tidying up the body’s mental house, sweeping
away clutter and reorganizing gathered bits of information.
Studies have found that people who have been deprived of
REM sleep crack under pressure more quickly than those
who have had a good night’s rest.
Why Sleep Works
Sleep is perhaps the most important form of relaxation, as
it gives the body the mental and physical energy it needs
to function effectively during waking hours. For more on
the importance of sleep, see the Quamut guide to Sleep &
Sleep Disorders.
Six Relaxing Bedtime Rituals
It can be hard to unwind at the end of a day, and insomnia is
a common problem. Here are some tried-and-true ways to
help get your mind and body ready for bed:
• Soak in a warm, fragrant bath lit by candles with soft
music playing in the background.
• Give your spouse or partner a massage and have him
or her return the favor. For massage techniques, see
the Quamut guide to Massage.
• Buy recordings of soothing songs or nature sounds to
play quietly as you drift off to sleep.
 www.quamut.com
• Drink decaffeinated tea or warm milk 15 minutes before
you plan to go to sleep.
• Don’t exercise within a few hours of bedtime.
• Lie on your back and imagine different muscle groups
sinking into your mattress one at a time, beginning with
your feet, moving up to your calves, thighs, and so on.
• Clear your mind for sleep by jotting down worries or
things that you’re grateful for that day.
How to Create a Relaxing Bedroom
You’ll sleep much better if your bedroom is a sanctuary and
not a dumping ground for dirty clothes or an entertainment
center buzzing with television, video games, and other
distractions. Ideally, make your bedroom a place for sleep
only. Sometimes space constraints make it necessary for
your bedroom to do double duty as a sleeping space and a
home office or exercise room. If this is the case, use room
dividers, screens, curtains, and other decorative accents
to separate the functions and conceal office and exercise
equipment when it’s time to lie down.
Employ soothing colors to make your bedroom a meta-
phor of the inner tranquility you’re looking for. And don’t
overlook texture, which is another important aspect of
creating a calm sleeping space. Your bed linens should be
soft and smooth to the touch, and take care to select a
comfortable, supportive mattress.
Aromatherapy
Aromatherapy is the use of essential oils, extracts or
essences from flowers, herbs, and trees to promote health,
vitality, and rejuvenation. Many people attest to the therapeu-
tic effects of the essential oils of a wide variety of plants.
Why Aromatherapy Works
There is a direct link between the brain and the olfactory
nerve, which regulates the sense of smell, so breathing in
the fragrance of certain essential oils can have an immedi-
ate calming effect. The oils prompt the brain to secrete
neurotransmitters, such as serotonin, that can give you a
lift or calm you down.
Common Essential Oils
Oil Description/Properties
Bergamot The bergamot tree bears fruit that
resembles a cross between oranges
and lemons. Its golden oil has a spicy
citrus scent that’s stimulating and
uplifting.
Cedarwood Cedarwood’s dry aroma is often
described as soothing and harmonizing.
Jasmine This woody shrub has a sweet-
smelling, heady, exotic, floral scent.
Lavender The aromatic shrub has mauve, blue,
or pale purple flowers. It’s clean aroma
is believed to alleviate tension.
Neroli Bittersweet but relaxing, this flowery
scent is associated with serenity.
Roman This small European perennial plant
chamomile has a sweet, calming scent.
Rosemary The oil of this herb with pointed
narrow leaves stimulates the mind
and enhances concentration.
Sandalwood The earthy oil distilled from the roots
and heartwood of this flowering plant
is known to reduce emotional tension.
Vetiver Native to tropical Asia, the thick fragrant
roots of this grass have earned it the
title “the oil of tranquility.”
Ylang-ylang This large tropical tree of the custard
apple family is found in Southeast Asia
and has a delicate, soothing scent.
Essential Oil Safety
The potency of essential oils makes them attractive but
potentially dangerous, so take care to use, mix, and store
your oils properly.
• Never apply undiluted essential oils directly to your
skin. They are potent and could burn your skin.
• Wear gloves when handling essential oils, and take
care to keep them out of your eyes, ears, nose, and
mouth. They can be toxic or even fatal if ingested. For
the same reasons, always store essential oils out of
children’s reach.
• If you’re blending essential oils yourself, work in a well-
ventilated area and don’t overexpose yourself to the
scents, which could result in dizziness or headaches.
• If you’re ill or taking medication, check with your doctor
before using essential oils. Some essential oils can
interact adversely with medications.
Essential Oil Recipes
Here are a few popular essential oil blends used for combat-
ing anxiety:
• Blend 1: Three drops sandalwood; two drops bergamot
• Blend 2: Three drops lavender; two drops clary sage
• Blend 3: One drop rose; one drop lavender; two drops
mandarin; one drop vetiver
Any of these essential oil recipes can be tweaked to make
bath oil, bath salts, massage oils, and more. For more on
aromatherapy, essential oils, and blends, see the Quamut
guide to Aromatherapy.
Feng Shui
Feng shui (pronounced fung shway) is an ancient Chinese
practice that aims to promote harmonious, tranquil living
by directing energy flow within a space such as a home
or an office. The term means “wind water” and represents
balance.
One of the central concepts of feng shui is chi, which
adherents believe is the invisible, vital energy of the universe
that flows through all living things. Feng shui practitioners
believe that this energy can have positive or negative effects
for health and vitality, depending upon the way it moves
through your home.
The goal of feng shui is to promote a gentle, harmonious
flow of energy, which means avoiding cluttered paths, sharp
or angled objects and other disturbances to the equilibrium
of your home or office.
Why Feng Shui Works
Whether or not you personally believe in the concept of chi,
feng shui offers objectively helpful guidelines for designing
living and work spaces that encourage calm and relaxation.
It promotes clean, bright, well-kept, and vivacious spaces
and discourages untidy, dark, and confining ones.
How to Incorporate Feng Shui Design
Principles into Your Home
In feng shui, good design in one room may not be good
design in another—each space’s purpose means that a dif-
ferent energy is required to support it. Still, some general
principles related to lighting, warmth, cleanliness, and order
apply throughout the home.
• Natural sunlight is preferable to artificial light, and
rooms with windows on two sides are ideal. Full-
spectrum light bulbs (sometimes called white light
bulbs) produce the most flattering artificial light.
• Fire, whether through a fireplace, candles, or a gas
stove, attracts energy to your home.
• Eliminate clutter to allow chi to flow unobstructed
through your home.
Relaxation Techniques
• Pay attention to the colors you use to adorn your
space. Each carries its own energy and represents
an element: fire (red); earth (brown, orange, yellow);
metal (white, silver, gold); water (black, blue); and
wood (green).
• Make cleanliness a priority.
• Crack the windows occasionally to encourage air to
flow through your home.
• Keep your home in working order by checking
appliances, drains, pipes, foundations, roofs, and
ventilation systems regularly.
For more detailed information about feng shui, as well as
room-by-room advice on implementing feng shui in your
home or office, see the Quamut guide to Feng Shui.
Self-Massage
Massage is a great way to lift your spirits and restore physi-
cal comfort, and you don’t even have to spend thousands of
dollars at a spa to feel good. Your own two hands are all you
need to begin relieving headaches, muscle pain, insomnia,
tension, and stress.
Why Self-Massage Works
Studies have shown that rubbing the soft tissues of the body
offers a wide array of health benefits, from relaxing muscles
to improving circulation to easing digestion. Massage can
directly relieve the physical symptoms of stress and improve
your emotional state as well.
How to Massage Your Hands
In contemporary society, people are carrying more and
more stress in their hands because of computer and PDA
use and other repeated actions that cause cumulative ten-
sion in the hands and fingers. Relax your hands with the
following steps:
1. Use one hand to stroke the back of the other hand
firmly, pushing toward the wrist and back again gently.
2. Squeeze the whole hand between the palm and fingers
of the other hand.
3. Squeeze each finger and massage each joint with the
circular motion of your thumb.
4. Grasp each finger at the end near your wrist and pull it
gently to stretch it, sliding your grip up the finger and
off the tip.
5. Use your thumb to massage between the tendons on
the back of the hand.
6. Upturn your hand, supporting the back with your
fingers, and make firm, circular strokes all over the
palm and around the wrist.
7. Rest a hand in your lap and push with the heel of
the other hand, stroking the palm of your hand back
and forth.
8. Repeat for the other hand.
How to Massage Your Neck and Shoulders
1. Use one hand to massage the opposite shoulder,
molding the hand to the contours of the neck
and shoulder.
2. Firmly drag the hand downward from the base of the
skull, down the neck, and over the shoulder.
3. Move your fingers in circular motions down both sides
of your spine and around the base of your skull.
4. Knead each shoulder, squeezing and releasing.
For more on massage techniques and supplies, see the
Quamut guide to Massage.