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15 Ways to Relax in 5 Minutes or Less

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It’s easy to relax when you’re on vacation as you lie on the beach or stroll through museums. However, peace can be more elusive when your kids are home sick and your inbox is overflowing at work. 

Fortunately, there are ways to make relaxing anywhere simple and quick. Try these 15 foolproof methods for unwinding at home or at the office.

Relaxing at Home:

Many studies suggest that prolonged television watching tends to be a short-term pleasure that contributes to long-term discontent. Search for more effective methods for making yourself comfortable at home.

  1. Turn off your phone. Disconnect for a while each day. Make family meals and the final hours before bed a phone-free time.

  2. Listen to music. Put on your local classical radio station or any music that you enjoy. Sit down and pay attention without trying to multitask.

  3. Meditate briefly. Even a few minutes of meditation can increase your mindfulness. Pull up a cushion and observe your thoughts. You could also do walking meditation around your living room or patio.

  4. Visualize peace. Guided imagery is another powerful technique. Picture a scene that makes you feel tranquil inside and out. Imagine yourself walking through a field of flowers or swimming in a cool lagoon.

  5. Massage your feet. Five minutes is barely time to draw a bath, but you can soak your feet. Fill a basin with warm water. Squeeze your heels and gently pull on each toe.

  6. Drink warm milk. Any warm beverage without caffeine can be soothing. Add vanilla or cinnamon to warm milk or sip a cup of chamomile tea before bed.

  7. Sniff lavender. Sample a variety of essential oils used for relaxation. You may discover a personal favorite, or you may want to rotate among lavender, valerian, and bergamot.

Relaxing at Work or at the Computer and Desk:

Are you afraid to take time out when you’re busy at work and your boss is watching? Remember that periodic breaks make you more productive. Here are a few more things you can do.

  1. Breathe deeply. When you feel tense, turn your attention to your breath. Inhale deeply from your abdomen and lengthen your exhalations.

  2. Adjust your posture. Scan your body to release any spots where you may be holding on to stress. Squeeze your shoulder blades together and press them down. Soften your forehead and blink your eyes.

  3. Take a walk. If possible, head outside to enjoy the sunshine and fresh air. If you need to stay indoors, climb a few flights of stairs or walk from one end of the office to the other.

  4. Stretch your muscles. Stand up and perform a few static stretches. Lower yourself into a forward bend. Clasp your elbows behind your back.

  5. Chew gum. Would you believe that chewing gum fights anxiety? Pop a stick into your mouth for a few minutes before performance appraisals or sales calls.

  6. Squeeze a ball. The next time you see a tradeshow booth giving away stress balls, grab one. Keep one on your desk to play with occasionally. It may help with arthritis pain too.

  7. Laugh about it. Look for the humor in challenging situations. Share a joke with a coworker or post funny quotes around your desk. Laughter loosens up your muscles and boosts your immune system.

  8. Smile more. Some scientists think that smiling reduces stress because it lowers your heart rate. Start the day by wishing your coworkers a cheerful good morning and remember to look happy when you’re on the phone.

Regular relaxation keeps your mind and body healthy and strong. Experiment to find the practices that relieve your stress and renew your energy.

My personal favorite relaxation tool is meditating with music, hypnosis, or chanting positive affirmations with breath work.  Go here now for the tools and resources that work for me!

Be strong and carry on,

Roxanne Christian

Roxanne Christian15 Ways to Relax in 5 Minutes or Less
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Are You Afraid of Success?

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The idea that someone can be afraid of success sounds odd to many people. Fear of failure is easier for most people to comprehend, but a fear of success? It sounds preposterous.

After all, who wouldn’t want to be more successful? Perhaps you!

Fear of success is a common obstacle to consistent and lasting success. People are often masters of achieving 90% of a goal, only to throw it all away at the last moment.

Fear of success has multiple components and symptoms. Read on to see if a fear of success is an obstacle for you.

The fear of success has more than one cause:

  1. Fear of change. Humans are programmed to avoid change. This is true even if your life is in the pits. Why would this be? Because, even if you’re highly displeased with your life, you’re still surviving.

    • Your brain is concerned about what might happen if your situation changes. As far as your brain is concerned, alive and miserable is better than possibly happy and dead.

  2. Fear of greater responsibility. Success brings more responsibility. In many cases, you have to become more responsible to experience more success. When you’ve become successful, people expect more from you.

    • Starting a business and experiencing success is great, but now you might have employees that rely on you.

    • Building a real estate empire sounds great, but now you have tenants, debt, and complex taxes to deal with.

  3. Fear of standing out. Some people love attention, but many do not. People notice when you’re successful, and many will dislike you for it. Jealousy and feelings of mediocrity can bring out the worst in others.

    • There are people that would prefer to just blend into the background than stand in the spotlight. Perhaps you feel this way, too.

Those that fear success show several of the same symptoms:

  1. Self-sabotage. Everyone has experienced that before. You’re doing well and making great progress. Then, it seems like the wheels just fall off. You make silly mistakes. You make poor choices. This is easy to see in others but can be challenging to identify in yourself.

  2. Changing goals. You get close to achieving success and then suddenly decide to change your mind and do something else instead. If you keep changing direction, you’ll never make any real progress. Choose an appealing goal and stick with it.

  3. Procrastination. A sudden lack of motivation is a common sign that you’re afraid of success. Procrastination is a primary killer of progress.

A fear of success can be managed. Try these techniques:

  1. Determine the cause. What are you actually afraid of? Determine the cause of your fear, and you’ll have a chance to work around it. You can’t defeat the enemy you can’t see.

  2. Notice how that fear changes your thoughts and behavior. What does that fear do to you? What are the symptoms of your fear of success? How are your thinking and behavior altered by this fear?

  3. Face, rather than avoid, your fears. Avoiding your fear leads to failure. Develop a strategy for working around your fear. Become more resistant to fear. Give yourself a pep talk or enlist the help of a friend. Do whatever you need to do to continue making progress.

If you’re not sure why success seems to elude you, consider the possibility that you’re afraid of success. Do you have any of the symptoms? How successful do you think you’ve been to this point in your life? Are you underachieving?

A fear of success makes sense when you consider the source of that fear. However, what makes sense isn’t necessarily the most desired option. Overcome your fear of success and achieve the greatness you deserve.

Whenever I have feel fearful, stuck, or am not progressing the way I desire, I use this powerful tool that I’d like to share with you. Try it for yourself. This could be the secret ingredient that can move you beyond fear and into success. Go her to find out more now!

Until next time…

Love life, Roxanne Christian

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When Things Don’t Go as Planned

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When faced with an undesired situation see the situation as not what you feel it is, but as e new possibility that you will choose it to be.  In doing so you are practicing shifting the experience or what is occurring for you to something else.  Something more uplifting, edifying and more desirable; something you can learn and grow from.

Everything we experience occurs to us in language as we describe the events and feelings, and interpret through language.  Everything can be changed in language by changing the way you speak about the experience, assigning new language to experience to create a new possibility of what is.

Practice creating your life with the language you chose to assign to your experiences.

Be blessed, be beautiful!  Love and Light.  Stay bright!

Roxanne Christian

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Inventing a New You

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Imagine being able to have a makeover without the expense of a new wardrobe, a personal trainer, or investing time and money in a course.  Well, you can DIY through the power of your word.  First thing in the morning when you wake up simply state: “I am the possibility of….(insert who you desire to be).  Here are some examples:

  • I am the possibility of joy and peace
  • I am the possibility of power
  • I am the possibility of excitement and energy
  • I am the possibility of vitality, health, and wellness
  • I am the possibility of acceptance and fluidity
  • I am the possibility of….you get the picture the possibilities are endless!

Once you’ve stated your possibility, then state:

  1. What your intention for the day is
  2. What you are looking forward to, and
  3. What you are grateful for

Doing this is more powerful when done with two or more people.  It becomes even more powerful when done daily.  Do your best to pick a time and go through this process at the same time daily.  You’ll start to notice that when your mind is wandering during the day, or when you’re discouraged, unfocussed, or not satisfied with who you are, this morning routine redirects your focus and realigns you with your intention for the day.  AS this practice becomes habitual you begin to think, act, and be the possibility that you create for yourself with your word.  You can always change your possibility depending on your needs and feelings of the day.

Here’s an example of the conversation.  I am Roxanne.  I am the possibility of inspiration, balance, health, and empowerment.  My intention is to be productive and efficient today.  I look forward to going to bed early.  I am grateful for my family.  It’s that simple.  Give it a try my friends.

Love and light.  Stay bright.

Roxanne Christian~

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Change Your Experience by Changing The Occurrence

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Try experimenting with altering your undesirable experiences by changing the way you perceive the experience.  Your actions, or your way of being and acting is a correlate of the way in which what you engage with occurs for you.  In other words, this statement is saying who you are is related to how you think, feel, speak, perceive, and interpret situations.  How you interact with your experiences.  In fact, how you interact with your experiences is how it occurs to you. We can shift our occurrences, or alter our undesirable experiences by changing the conversation of our situations or experiences.

Over the next few weeks, whenever something undesirable happens to you, try changing the conversation you have about it or how you interact with it.  Below are some tips or things you can be aware of to help the conversation be more edifying, productive, uplifting, and peaceful.

Ask yourself:

  • What is this experience teaching me
  • What are the facts about this situation (not how I feel about it, but what is actually happening)
  • Am I adding additional meaning to what is happening
  • Am I able to accept what is going on so I can move on
  • How can I bring peace to this situation
  • How can I be still and just listen in this experience
  • Can I try to let go of my position; justifying myself and condemning or invalidating another
  • Can I drop my ego even if I AM RIGHT and let go of being “right’ or “wrong” and just BE
  • Can I free myself and just chose the experience for what it is and what it isn’t

Experiment with the above questions when or even after an undesirable experience happens to see how it may alter the way in which it occurs for you, how you interact with it, and how you become from it.   Have fun with this.  Be light.  Free from too much thinking and seriousness.  Just experiment by having a different conversation of what is happening to you.

Be blessed, be beautiful.  Peace and love.

Roxanne Christian

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What is Reality?

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“What is reality?  Is it what we believe, our faith and the miracles we have experienced?  Is it our intuition or gut feeling?  Some may say reality is only that which is tangible, or that which is physical.  Something is physical when it has: an occupation of space; has some form to it; and can exist in time.  It can be measured in distance, time and form.  Physical elicits things somewhere in time and space.

Some may say reality in the norm, or the law, authorities, anything that is repetitive, predictable, the consensus, what experts say, and/or what is logical.   However, norms, and the laws our governments and countries created all fall under an agreement.  People make agreements of what is right or wrong, healthy or unhealthy, what’s trendy and what’s not, etc., and most agree and call it reality.  The truth is WE LIVE IN A UNIVERSE OF AGREEMENTS.  One agreement is physical and the other is linguistic.  Being human seems to often be a function of agreements and agreements are transformable, thus human beings are transformable.  Entertain the idea that THERE IS NO REALITY INDEPENDENT OF LANGUAGE.  IT ALL ARISES IN LANGUAGE.  Whether reality is physical, an agreement, or spiritual it is all described and understood through language.

With this idea presented, I encourage you to REALIZE THE POWER OF YOUR WORD AND YOUR SPEECH.  Use your language to create the life you want.  To speak your best intentions into existence and act in accordance with your word in be integrity.  Commit to your word.  Your word has much more power than you realize.  Try creating a positive affirmation or mantra and chant that daily, or pick one word and say that word on one tone.  Take a deep breath in say the word as you breath out as long as you can.  Repeat that process.  It will ground you, give you a feeling of lightness, and better align you with the word that you are toning.  Embrace your power in the things you say!

I wish you much love and Light.  Stay bright!”

-Roxanne Christian, MTA, MT-BC

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Being Authentic

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When you think of the word “Authentic”, what comes to mind?  Before reading on, take a moment to describe ways in which you are authentic. The Oxford Living Dictionary provides several definitions of “authentic”.  Here are a few: Of undisputed origin and not a copy; genuine; Based on facts; accurate or reliable; (in existentialist philosophy) Relating to or denoting an emotionally appropriate, significant, purposive, and responsible mode of human life.  List some ways in which you are genuine, original, reliable, emotionally appropriate, and a responsible human…

When you think of the word “Integrity”, what comes to mind?  Before reading on, take a moment to describe ways in which you are in integrity. The Oxford Living Dictionary provides several definitions of “integrity”.  Here are a few: The quality of being honest and having strong moral principles; The state of being whole and undivided; The condition of being unified or sound in construction.  List some ways in which you are honest, strong, whole, focused to a task or a conversation at hand, or feeling whole…

Let’s set a goal of seeing how long we can be an authentic person of integrity.  What would that look like, feel like, what would you be thinking, what kind of dialogue would you hold in your head, what would you do differently? Remember, being something is different than doing something.  In the being of something you just are.  You make it happen with no excuses (good or bad, true or false, real or not) it’s just you.  You think, feel, speak, and meditate on being the very thing you want.  You take certain actions that bring the intention about.  If the thing you chose to be authentic and in integrity with does not manifest as you intend, you can either accept it and move on (be okay with that choice), or you can set a new goal to create that authentic person of integrity you desire and chose to be.  Just practice being true and follow through with the goal until it happens.  Start small, and then go big!  Involve someone to keep you accountable, or to simply remind you of who you chose to BE.

Love and Light.  Stay Bright!  Roxanne Christian~

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Dreams Come True

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Hello and welcome great individual!   This song is called Dreams Come True.  Be encouraged to take some time to write down some of your goals.  Short term, intermediate, and long term.  Make sure your goals are specific and clear with an ideal deadline.  Do your best to make them measurable.  For example, the frequency of how many times you will do something.  Maybe it’s the duration of how long you will do something, or possibly an interval.  For example, every other day I will…  Especially with your short terms goals tackle the easiest thing first.  You’ll get a sense of accomplishment, a quicker gratification that will propel momentum to keep you going.  Move beyond your fear.  Take a step if you dare!  Love and Light.  Stay bright!

Roxanne Christian

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Follow Your Dreams

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Sometimes it’s so scary following your dreams. You occasionally catch yourself doubting the dream fulfilling. Even if you don’t doubt and you factually and logistically know your dreams can manifest, you shy away from how great and big your dream can be. Stepping into your higher self and manifesting your dreams can be intimidating. You’re not used to it, maybe you feel like you don’t deserve it. Maybe you feel isolated because most people around you aren’t thinking of life’s unlimited potential or possibilities.  You have to be accountable to yourself which is a discipline, consistency, and effort. Nothing spectacular comes without much effort and determination. Hold on strong. Just as you are about to give up that’s when the breakthrough comes. The doors are opened. You just have to navigate your way through them. Stay encouraged. Stay focused. Stay blessed. Allow and embrace your dreams and success will manifest!  It is done now. Love and light. Stay bright.

Roxanne Christian 

Remember:
“Faith is taking the first step even when you don’t see the whole staircase.” Dr. Martin Luther King jr. 
Take this stance as a practice:  “If I cannot do great things, I can do small things in a great way.” Dr. Martin Luther King jr. 
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Happy Place

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Hello and welcome you beautiful being.  I wrote a song called “Happy Place” for a  Music Therapy session where the song was used as a tool to de-escalate negative emotions and shift our attention to something that comforts.  My music meditations are always prefaced with a breathing exercise to center ourselves; be more in control and present. There are so many breathing techniques and breathing meditations out there.  The following is one of the many you can do to prepare yourself for this meditation called “Happy Place”.

1.  Change your physiology by elongating the spine while taking a deep breath in. Roll your shoulders back and down.
2.  Stretch your arms to your sides and over your head as you take another deep breath in.
3.  While deeply breathing in and out with this upright posture, roll your neck around, then in the other direction.
4.  Try inhaling then twisting your whole upper body to the right side as you exhale.  With every inhale you elongate the spine, with every exhale you twist even further.  Do this on the other side.

Now that you are more relaxed and loose imagine with detail, using as many senses as possible, what your safe place is. This is the place that makes you feel happy, peaceful, harmonious, loved, or a place of safe escape.  Take as much time as you need to envision this “Happy Place”.  What does it look like, feel like, sound like, and possibly even taste like.  Brighten the colors you see.  Make the images vivid!  Turn up the volume of the sounds.  Escape to this place.

In the even that your mind keeps wondering, or you are distracted, do your best to remain focused on the breath to come back to your center and gain more focused control.  If a thought comes in let it go.  Do not sit with the thought, entertain it, dwell, analyze, or put meaning or attachment to it.  Release it and come back to observing the breath, then transition back on to your “Happy Place”.

Hold this feeling for as long as you can.  You have just re calibrated to a better feeling!

In a 1:1 or group session I would be singing my music mediation “Happy Place” while you are engaged in imaging your happy place.  The music is used to fortifying the mood, feeling, and images conjured up.  It helps set the tone.

Love and Light!”

Roxanne Christian, MT-BC
CEO & Founder of Live Love Life Music

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