Minimalism and Relaxation

 

“If the sight of the blue skies fills you with joy, if a blade of grass springing up in the fields has power to move you, if the simple things of nature have a message that you understand, rejoice, for your soul is alive.”

 

-        Eleonora Duse

 

 

 

 

By achieving minimalism in one’s space, relations and life in general, increased relaxation is produced as a byproduct. By living a simplistic life without numerous distractions, stressors and choices, there are fewer factors to stimulate a negative response. Similar to minimalism, relaxation can be achieved through a methodical approach. Often times, this is facilitated by using step-by-step directions from a meditation instructor. However, depending on demographics and other socioeconomic factors, many times these sessions have to be scheduled far in advance and can be extremely costly! I have found that by mastering self-reflection techniques on your own, not only can you reduce or eliminate costs, but you can also achieve these amazing results anywhere you go and on your schedule! Admittedly, the word “relaxation” is a very broad topic that we will explore more in depth at a later time. However, for the purposes of this subject matter, I will be discussing two aspects of relaxation in relation to minimalism: achieving relaxation organically through minimalism and self-reflection relaxation techniques.

 

 

 

Achieving relaxation organically through minimalism

 

 

“The less I needed, the better I felt.”

 

-        Charles Bukowski

 

 

 

Minimalism forces us to be mindful of what we allow to remain in our lives. Similarly, minimalism also keeps us mindful of new people, things and commitments that we contemplate adding to our lives in the future. By using this concept as a focal lens to examine the nuances of our daily lives, we begin to allow what truly matters to come into focus. Whether it is the removal of clutter, honing in on how much money we are spending or even how our 24-hour day is utilized, minimalist principles require us to key in on what we value most. These principles challenge us to reduce or eliminate everything in our lives that is not a priority in seeking out the joy that we so desperately desire to achieve.

 

 

 

As your home begins to resemble a de-cluttered state, you will notice a great reduction in stress. Just coming home to a clean and organized space is like a breath of fresh air after a tough day! Admittedly, if you are pursuing a minimalist lifestyle and you happen to have four kids running around, then your minimalist space will not look the same as a bachelor living by himself. Just remember minimalism looks different for everyone. Make your goal to pursue progress over perfection and celebrate small victories along the way.

 

 

 

Money is always a top priority when considering minimalism. The more you buy, the more you have to work to replace the money spent. The more purchases you make, the more clutter ultimately begins to pile up in your home. The more stuff you own, the larger space you ultimately must occupy. The larger space you have to possess all your belongings, the less likely that you will be able to easily downsize later down the road without a massive purge! The list goes on and on until your consumer-driven materialism spirals out of control. Directly or indirectly, all of these factors cause unnecessary stress. This stress makes it exceedingly difficult to maintain any meaningful level of relaxation in your busy and cluttered life. Committing to minimalist principles gives you the opportunity to make relaxation a priority.

 

 

 

In addition to increased opportunities for relaxation, extra time is created as a result of living minimalist principles. Granted, it’s a 24-hour day regardless of how minimalist you ever become. However, once you diligently pursue these principles consistently over a protracted period, you will discover that, just like your home, your calendar has also become de-cluttered as well. You have gone over your budget with a fine-tooth comb and eliminated the excess. You have downsized your living space and now pay less in rent or mortgage. You may have even paid off your car! Your household now requires less money to meet or exceed your projected budget. All of these reduce the amount of time you have to spend at work to earn “enough” to do life the way that you want. There is freedom in minimalism. Where freedom is, it is there that relaxation can grow organically and be allowed to be nurtured and cherished by all who have sacrificed to make these principles a way of life in your home and family. The free time that you have created will birth opportunities to pursue the things that bring you the most joy in life.

 

 

 

 

 

 

Self-reflection relaxation techniques

 

“Meditation and concentration are the way to a life of serenity.”

 

-        Baba Ram Dass

 

 

 

Minimalism is about achieving more with less. If you can attain maximum relaxation through your own skill, knowledge and abilities, then you are well on your way to a very minimalist approach to entering and maintaining such a state of repose on a regular basis. While there are numerous self-reflection techniques one can choose from, for the purpose of this section, I will focus on a few of my favorites: deep breathing, aromatherapy and meditation.

 

 

1.   Deep breathing- There are many deep breathing techniques one can utilize to achieve a sense of extreme relaxation. Admittedly, I am only familiar with a few of them. The two that I find most helpful are the following: belly breathing and 4-7-8 method breathing.

·      Belly breathing- While finding a comfortable position, place one hand on your belly. While taking a deep breath in through your nose, allow your belly to push your hand away from your torso. On the out breath, exhale slowly through your mouth. Repeat this exercise for several minutes until you feel a noticeable drop in stress and tension throughout your body and mind.

·      4-7-8 method breathing- This method is similar to belly breathing, except for a specific duration of time allowed for each breath in and out. While finding a comfortable position, place one hand on your belly. While taking a deep breath in through your nose, allow your belly to push your hand away from your torso as you silently count to four. Then, hold your breath while silently counting to seven. Next, exhale completely as you silently count to eight. Repeat this exercise for several minutes until you feel a noticeable drop in stress and tension throughout your body and mind.

2.   Aromatherapy- While most frequently used in conjunction with other relaxation techniques, such as massage or meditation, aromatherapy has been found to have profound psychological affects on the user. Whether trying to achieve a heightened, mindful “flow state” or being used as a relaxation technique, aromatherapy has proven effective in numerous circles.
The practical application of engaging the olfactory system has been successful in everything from memory recovery, mood enhancement to increased productivity augmentation. While preferences vary widely, some of the most common aromas used to achieve relaxation include chamomile, bergamot and lavender. All one needs to do is purchase some essential oils and diffusers. These diffusers are a common aerosol distribution device aimed at injecting these fragrant oils into the air of an enclosed space in various concentrations in order to achieve the desired result. Among the best places to purchase essential oils are your local vitamin/supplement store, specialty shops that primarily focus on selling essential oils/diffusers and online websites devoted exclusively to such products. When purchasing essential oils, be sure to look for how each product is sourced, the purity of each essential oil (organic and zero additives), and user instructions on each type of oil purchased. Like most high quality products, with essential oils, you often get what you pay for. If the price point is too low, then there’s often a good reason for why the product you are inspecting is so cheap. Once you have found a number of high-quality essential oils and diffusers, experiment with various fragrances on your own to determine your personal preferences.

 

  

3.   Meditation- As with deep breathing and aromatherapy, meditation is a common technique one can use to achieve a state of relaxation without the instruction or company of others. Once mastered, you can take this technique anywhere you go. While there are many different types of meditation, here are a list of a few of my favorite choices:

·      Mindfulness meditation- This is my first choice for an unguided self-reflection meditation technique. You can practice this type of meditation just about anywhere. There are no special devices or stimuli necessary to perform the basic functions of a mindfulness practice. Mindfulness is simply a heightened awareness of concentration of the mind and non-judgmental observation of the thoughts that you are having at any given moment. Being aware of your thoughts, sensations and your surroundings without judgment of what is within you or before you has proven to be an effective form of meditation to promote relaxation. Just think of this practice as a meditation session set aside specifically for being acutely aware of your surroundings. Endeavor to become hyper-observant of everything and everyone around you during this moment of reflection. Your level of focus and concentration will wax and wane during each session. Once you notice your concentration drifting, then re-focus on your breathing, clear your mind for a few moments and begin again. Remember, each of these types of meditations is called a “practice” for a reason. Even the most experienced practitioner will occasionally have sessions in which their focus drifts. Forgive yourself ahead of time, knowing that you can still achieve positive results through persistence and patience. Time will yield its rewards. Be patient. You got this!

·      Visualization meditation- Have you ever had a daydream that was so real, it was as if you were truly there? Every detail, smell and sound resonated through your entire being as though what you were experiencing was a real, tangible moment in time. Now, imagine that you could make that happen any time you want by will instead of circumstance. That, my friend, is visualization meditation! Take a moment to find a comfortable position, preferably somewhere quiet and devoid of all distractions. You can begin by imagining your “happy place.” For me, there is a beautiful beach next to a large lake that I frequent during the warmer months of the year. My visualization meditation would go a little something like this:

Walking along the edge of the water and feeling the sand between my toes, I smell the evening breeze as it caresses the skin on my face. I hear a seagull overhead as I can seemingly taste the smell of seaweed lapping up against the rocks. I hear the constant and rhythmic churning of the water breaching the shoreline. The sight of the sunset’s amber and crimson hues adorns the horizon.

Repeat the description of this envisioned place out loud over and over until you arrive at your imagined destination. Use this type of vivid imagery to escape to wherever your “happy place” is, no matter what location your physical body resides at the moment. Use sensual cues, such as the sound of crashing waves playing through a Bluetooth device or aromatherapy to simulate the familiar sensations of your chosen imagined location.

 

·      Focused meditation- Also called sensual meditation; focused meditation concentrates one’s awareness on each of the five senses. While there are several variations of this practice, I will be discussing the version of focused meditation to which I have the most familiarity. Uniquely, this form of mental discipline requires the practitioner to focus on each of the five senses one sense at a time. Contrary to a basic mindfulness practice as described previously, there is a stark difference. Rather than specifically being aware of a current observed experience, focused meditation is much more narrowly defined. That is, focused meditation specifically redirects one’s attention to what any one of the five senses are experiencing in the present moment. Cycling through sight, smell, touch, taste and hearing, each moment is observed without judgment. The core of this discipline is to remain focused on one specific sensual stimulus at a time. At any given moment, focus on only one of your five senses. Though possible, this type of meditation is much more difficult than it sounds. Perhaps you hear a woodpecker in the distance and then spend several minutes focusing in on just that sound. Maybe you see a tree waving in a gentle breeze, and then focus on that image alone and block everything else out. For a moment, you may feel the breeze against your skin, and then use that opportunity to focus on the sensation as you feel it and nothing else. As you breathe, you taste your morning coffee on your breath or smell the wildflowers growing nearby and then you block everything else out except that taste or smell individually. Typically, taste and smell are among the most difficult to separate, as they are so interconnected in human physiology. Use your focus to alternate your attention between each sensation. While this type of practice can be done by oneself to achieve a deep state of self-reflection, it is also the most difficult of the types of meditations listed here to accomplish. For beginners, the level of focus required to maintain distinction between senses while alternating between sensory stimuli is extremely challenging. While among the most productive, it is something that must be practiced for an extended period of time with patience and consistency to reap maximum results.

 

 

·      Prayer meditation- Also referred to as spiritual meditation, prayer meditation allows you to reflect on connecting with God through a silent repose. For instance, many Christian prayers often sound like a wish list of requests made to God, as if he were some sort of a spiritual genie. Conversely, in prayer meditation, it is we who are silent, allowing God to speak to us! Ironically, I have heard people refer to prayer and exclaiming in frustration that God never speaks to them. I would interject that, many times, we do not allow God to get a word in edgewise! It is through a silent prayer meditation that we allow our connection to God to be strengthened by sitting in silence and letting God speak to us instead. Anyone who has participated in such a prayer meditation consistently will attest to the powerful benefits and spiritual growth they experience from such a practice. Go into a quiet space where you will not be disturbed. Dim the lights and light some candles. I find it helps to practice this type of meditation in a space with solid white walls and/or limited distracting objects, such as electronics or anything else that catches or reflects light. Let your silent meditation be as distraction-free as possible. In silence, allow God to speak to you. Listen without judgment while maintaining an open focus. Be intentional about receiving whatever comes. Do not expect anything specific and allow what does come to reveal itself to you in the silence of the moment.