The long nights of this short month are the ideal time to indulge your urge for hibernation and reduce your stress. Increase your longevity and improve your sleep quality with one simple tension-releasing habit: practice a 10-minute relaxation every day for the whole month. Practice consistently and by the end of February, it will become a new healthy habit that will serve you for years to come!
This is the second habit in the 2011 Longevity Program, a yearlong plan of monthly activities that come from the habits of centenarians from around the world. The idea of this program is that by choosing a simple activity and doing it every day, you will gradually develop 12 new healthy habits by the end of the year. Would you like to do the whole year program? Look at my previous Yahoo! Blog “The Longevity Resolution: Live to 100”.February’s Habit: Perform a simple relaxation 10 minutes every day
Here’s why: Stress, often called “the silent killer”, is the root of many illnesses from high blood pressure and insomnia to cancer and depression. Practicing a 10-minute relaxation or meditation is like hitting your reset button; this simple activity will release tension in your whole body, increasing your productivity, improving your mood, and most importantly, decreasing the chronic stress that over time paves the way for insomnia, heart disease, depression, cancer, and other life-shortening health conditions.
The Stress-Release Relaxation: Lie down on your back while slowing your respiration to deep, abdominal breathing. Inhale deeply and say the word “calm” in your mind with every exhalation. Envision the muscles around the crown of your head relaxing. Follow this sequence with each body part as you move down through your entire body: face, throat, chest, shoulders, arms, stomach, lower belly, hips, thighs, knees, lower legs, ankles, and all the way down to your toes. Visualize all the tension leaving your body through your toes in the form of black smoke. Try to practice this for at least 10 minutes every night before bed -- you may begin to notice that you have better quality sleep, a less worried mind, a higher capacity to cope with stress, and an increased energy level.
If you don’t think you can remember these directions, consider getting a copy of my instructional Stress Release CD, which will walk you through the steps.
Why not make this relaxation exercise the jumping-off point for starting a daily meditation practice, a hallmark of many cultures that have a thriving population of centenarians?
Reward Yourself
If you successfully practice this exercise almost every day, think of a way to reward yourself. When you have a perk in sight, you will be more likely to follow through with your goal.
Stay on track
Now, to really stay on track, ask yourself these questions every day. It will help you stay motivated to keep a written record of daily answers.
• Are you doing 10 minutes of relaxation every day? How has the experience been? Did you look forward to it or did you resist it?
• How do you feel today compared to the previous day? Look at your overall sleep quality and stress level. If you are more alert and feel less stressed out, it indicates that the relaxation is working its magic.
• What obstacles are keeping you from doing 10 minutes every day? What can you do to resolve these issues?
Make it happen! A strategy for every excuse
• Miss a day? If you miss a day or two, it does not mean you are a failure! Forgive yourself and look at the reasons behind it. What could you do differently next time? Then, recommit and continue where you left off the next day. Don’t ever give up!
• No time. Consider that your normal before-bed regime of brushing your teeth, washing your face, and so on takes about 10 minutes. Somehow you have learned to factor this time into your daily schedule. Factor in just 5 more minutes to lie down in relaxation. It will save you time in the long run, helping you to fall asleep more quickly and improving your productive energy for the next day. You can start with just 5 minutes -- add 1 minute every day and work your way up to 10 or 15 minutes.
• I can’t stay awake. If you are continually falling asleep during relaxation, try practicing a little earlier in the day or getting a little more sleep the previous night. Sometimes it is helpful to listen to the relaxation from a live voice; in this case a recording can be very helpful. You can also try sitting comfortably cross-legged or in a chair, rather than lying down.
• Too many distractions. Try to find the quietest place in your home and let your living mates know not to disturb you during these 10 minutes. Consider using earplugs or listening to the meditation over headphones, quietly, but enough to shut out most other noise. Another option is to wake up early in the morning and do your relaxation when the world is still quiet. Whenever you notice your mind wandering, just gently bring it back to the meditation.
• I can’t relax. If you feel too tense to even lie still comfortably for 10 minutes, try doing some gentle stretches before laying down in relaxation. Also, cut back on caffeine, a central nervous system stimulant, and opt instead for herbal passionflower tea an hour before bedtime.
On February 28: If you have been practicing relaxation every day, it is likely that you have created a new habit. Keep up the good work and stay tuned for March, which will focus on boosting energy! Look for my monthly articles to guide you through a healthy and happy 2011.
You can find more ways to reduce stress and enhance sleep in Secrets of Longevity: Hundreds of Ways to Live to Be 100, which is now available on Kindle.
I invite you to visit often and share your own personal health and longevity tips with me.
May you live long, live strong, and live happy!
—Dr. Mao
This blog is meant to educate, but it should not be used as a substitute for personal medical advice. The reader should consult his or her physician or clinician for specific information concerning specific medical conditions. While all reasonable efforts have been made to ensure that all information presented is accurate, as research and development in the medical field is ongoing, it is possible that new findings may supersede some data presented.
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