According to Buddhist principles, the “monkey mind” is a term that refers to being unsettled, restless, or confused. This state insists on being heard, and sometimes it takes a lot of self-control to shut it down. It is also the part of your brain that becomes easily distracted. However, we can still learn how to relax and be calm. We just need to follow these small tips…

Every single day we have an opportunity to stop and think. Simple observation. Awareness. Consciousness. Mindfulness. It starts with one single breath. With a gentle inhalation which slows down the processes in our bodies and brings awareness of the outside world. We start noticing what is going on around us. Suddenly, we feel at peace and happier. It is important that we take this first step and then continue this awareness regime every day. The process will heal our bodies and our minds.

I have discovered what works for me and I would like to share this with you. By choosing something from this simple list you can make changes in your life! Small steps are better than nothing! So just start here and now. When the relaxation response is activated, your heart rate slows down, breathing becomes slower and deeper, blood pressure drops or stabilises, muscles relax and the blood flow to the brain increases. I am sure you will be grateful for this and hopefully learn to love it as much as I do.

Here you have 10 tips for relaxation:

#1. Take a hot bath with a couple of drops of essential oils added to the water and some Epsom or sea salt.

I recommend the following essential oils depending on your state of mind and preference:

Lavender essential oil (anti-anxiety)

Geranium essential oil (balancing)

Mandarin essential oil (calming)

Bergamot essential oil (relaxing)

Ylang Ylang essential oil (sedating)

Neroli essential oil (anti-depressant)

Jasmine essential oil (sedating)

Lemon essential oil (tonic)

Melissa essential oil (balancing, induces confidence)

Palmarosa essential oil (calming to the mind)

Patchouli essential oil (helps with stress-related issues)

Petitgrain essential oil (nerve tonic)

Sandalwood essential oil (sedating)

#2. Turn on some nice relaxing music with positive vibes!

Many yogic sounds have a positive impact on our senses so do not be afraid to listen to them whilst doing dishes, ironing or even eating a romantic dinner with your loved one. It is a pleasant experience and will definitely calms your mind.

#3. TRE- Use Trauma Releasing Exercises! Oh Yes! There are amny of them and all are incredible! I incorporate many techniques in my classes and what I see is amazing. Women release the pain and heal themselves through the voice and shaking. I observe laugh, tears, anger and sadness, all in the journey of self discovery that will be healed through the release. TRE is a fantastic technique and I really recommend it.

#4. Take a cold bath for couple of minutes Cryotherapy has long been an established technique. It has many health benefits with one of the most interesting being: fighting depression and anxiety. Together with Moc Kobiet we practice winter swimming to fell better and hopefully clear all Blue Mondays. First experience is the most challenging one but then you just want more and more. Suddenly, you might discover yourself as a ‘Morse’ person (name of the person who uses cryotherapy in winter). I personally love it and cannot wait till next season.

#5. Use visualisations or Yoga Nidra. I love Yoga Nidra. Each of my classes finishes with an elements of Yoga Nidra which is called a Yogi Sleep. It has many benefits, especially it replenishes the body and reduces stress. It is perfect for relaxation after yoga class. However, the best way is to find a good teacher who will take you to a wonderful relaxing state.

#6. Deep breathing

Try to slow down your inhalation and exhalation. Shallow breaths do not give us enough oxygen so take a very deep breath towards your belly and then exhale slowly from your belly through the nostrils. There is also more and more information about the benefits of retention of your breath. So try, if you can, to hold the breath before, during and after inhalation!

#7. Go for a walk to the park, to the river or sea. Look in front of you and never at your feet! I call it 'walking meditation'. It is simple. Just chose the right path and go for a walk or join a walking group. Being outside will boost your metabolism as well as endorphins.

#8. Drink a cup of lavender tea, or camomile! Lavender tea is not everyone’s cup of tea, but it has many great benefits.

#9. Body Scan meditation. Scanning the body is a great technique to slow down and bring awareness to yourself. Just simply look at each part of your body from an outside perspective, almost like you are an observer. Observe with love and acceptance. Do not judge.

#10. Rhythmic movements, slow and gentle yoga stretch. Finally, this is one of the best techniques. I love my yoga routine. I usually start slowly with the stretch from the top of my head to my toes. Then I continue with a vinyasa krama sequence. Sometimes I choose 10 minutes, sometimes a full hour. It all depends on the time I have and my mood. The feeling afterwards is amazing. If you do not know where to start, contact a yoga teacher and he/she will show you what to do. Good luck!

There are many other techniques which help you to slow down and relax. Above is only my small, subjective selection. I will continue with it further for sure! And now choose your own technique and try

Ju