I been thinking about how life can get so busy Really Quick, we don’t even realize how fast the days have gone by, and how our bodies have gotten so sluggish.

We wonder why we are tired, cranky, ill or just down right mean sometimes. That sure isn’t how we want to be.

We need to Realize that If we don’t set aside time for our self to Relax and Refresh our body, soul and mind; we will get out of balance.

I want to help you learn how to Relax and be Refreshed. As you learn these techniques, set aside 30 minutes to an Hour, 2 to 3 times a week, more if you can, to do a Relaxation Exercise that will help you distress and Enjoy Your Life and Family More!

*I want you to take some time to Relax & Refresh Yourself, as you do these Exercises you will feel a Refreshing come over you and be Rejuvenated.*

(put on soothing music)


Sit In A Position Where You Can Lay Back an Be Comfortable

  • Take a Deep Breath In – 1,2,3, let it out slowly – repeat 3 times and then breath
  • Now focus on a Relaxing Picture for 1 or 2 minutes until your mind is clear
  • Then close your eyes while lying down and Relax there listening to Soothing Music for 5 to 15 minutes, more time if you like.

. . .


Progressive muscle relaxation (PMR) was developed by Edmund Jacobson in the 1920s to help patients with muscle pain and tension. PMR can not only help with general relaxation but give relief to those dealing with various health conditions, including headaches, anxiety and even cancer.

To practice PMR, follow these steps:

  • Find a quiet place and get in a comfortable position sitting or lying down.
  • Start by inhaling deeply through your nose and slowly exhaling through your mouth for 3 – 5 cycles.
  • Tighten your muscles by squeezing your body, clenching your toes and pushing your heels to the ground.
  • Release, then flex your feet towards your head for a few seconds until you release again.
  • Move onto new muscle groups, your abdomen, legs, hands, arms, shoulders, neck and face repeating Tighting and Release.

**Tighten then release**

You can repeat these as needed and finish with some deep calming breaths.


Humming has the same calming effect on the Nervous System as Deep Breathing. It also makes your face, neck and shoulder muscles more relaxed and soothed — Almost like a mini Massage!


Calming thoughts

When troubling times come it can be hard to have calming thoughts, especially when others are telling you to “calm down,” that is a whole lot easier said than done.

We have two of the Greatest weapons to use, The Bible and our Faith. The Word of God is true and infallible and in His Word we must put all our Faith. This alone can release Great amounts of stress.

The Written Word, when we find that quiet place and read (meditate) on the Word of God, A Changing of the way we think, speak, and act occur, because the Peace and Love of the Father God fills our heart!! Read the Word or Listen to It

ExerciseDaily exercise Brings Health to our Bodies.

The reason you feel better when you Exercise is that natural neural transmitters and powerful hormones are in the brain and body. The effect is very similar to what meditation offers and will help with clarity of mind while boosting mood and creativity.

God made you to withstand almost anything. Are you Ready to go for a Walk, Running, Hiking, Swimming or Any Activity that gets you having some fun!

Sleep – Our Bodies Need Rest

Remember to get Your Rest. Your Body will Refresh it’s self when you get into your Rem sleep.


Relaxation Techniques are a great way to help with stress management.

Relaxation is a process that decreases the Effects of stress on your Mind and Body.

Relaxation techniques can help you cope with everyday stress and with stress related to Health problems, such as heart disease and pain.

Relaxation slows heart rate, reduces blood pressure and relieves tension. It also aids digestion as we absorb essential nutrients more efficiently when relaxed, which helps to fight off disease and infection.


8 Drinks That Calm Nerves

Green tea – contains a brain-relaxing compound called theanine to reduce anxiety

Valerian – This medicinal herb—often found in bedtime tea blends—has been credited with reducing nervousness, anxiety, and insomnia.

Cherry juice

  • Fewer gout symptoms
  • Antioxidants
  • A stronger immune system
  • Improved vision
  • Fewer osteoarthritis symptoms
  • Better recovery after exercise
  • Better short-term memory
  • Improved sleep

Black tea

  • Oral Health
  • A Better Heart
  • Antioxidants. Black tea contains polyphenols, which are also antioxidants that help block DNA damage associated with tobacco or other toxic chemicals.
  • Cancer Prevention
  • Healthy Bones
  • Lower Risk of Diabetes
  • Stress Relief
  • Better Immune System


  • Calcium: Builds healthy bones and teeth; maintains bone mass.
  • Protein: Serves as a source of energy; builds/repairs muscle tissue.
  • Potassium: Helps maintain a healthy blood pressure.


  • Treating diabetes and lowering blood sugar
  • Slowing or preventing osteoporosis
  • Reducing inflammation
  • Cancer treatment and prevention
  • Helping with sleep and relaxation
  • Treating cold symptoms
  • Reducing menstrual pain

Water – Water is known to be the best and the most natural hydrating liquid. It promotes cardiovascular health, keeps muscles and joints working, and helps cleanse toxins from your body. Staying hydrated also helps balance your blood sugar, helps relieve headaches, and promotes healthy skin.

Fresh veggie juice

  • High level of nutrition in a single serving. A single cup of vegetable juice contains a significant amount (around 4-5 cups) of vegetables in it.
  • Quick boost of energy and nutrition
  • Maintains optimal water levels
  • Low in sugar
  • Highly alkalizing
  • For Glowing skin
  • Veggie juices fill you up
  • Decrease in cravings


I hope you have time to Relax and Refresh so your Body can be Balanced and Renewed. These are just a few Tips to help you start your body on a road to healthy living.

It’s Time To Be Refreshed!!

Let’s Do This!!

Enjoy Life,



  1. Over the year I have discovered that exercises are the best way to heal and the best for of exercise one would every undertake is relaxation as it goes a long way to tap into the innermost part of the soul and set things right…I really like the relaxation exercise 1 it’s really very vital to start out with it.

    1. I really love that exercise also! Thank you for sharing!

      Have a Great 2020!



  2. Hi, Renea.
    Thanks for sharing the natural ways to get refreshed. The pictures you shared to focus for relaxation were awesome so were the other three exercises. Importance of REM sleep along with the information on eight soothing drinks made it a complete package to make our whole system calm. Thanks for such a beautiful piece of information.
    Warm Regards,
    Gaurav Gaur

    1. Thank you so much! Hope you enjoy some of the exercises. Have a Wonderful 2020!



  3. This article was a nice refreshing view on what I should be focused on and I liked reading all of the different things that get you into a relaxed state of mind. I am super excited about reading all the positive benefits of cherry juice because I love cherries. Do whole cherries have the same effect on the body?

    1. Hi, Yes whole cherries do have the same effects on the body. Here is more about Cherries:

      “Nutritional benefits of Cherries are a good source of fiber, vitamins and minerals, including potassium, calcium, vitamin A and folic acid. They are also well known for their antioxidant properties. A portion of 14 cherries counts as one of your five-a-day.”

      Thank you for your comments! Have a Wonderful 2020!!



  4. Hello Renea. Thank you for sharing these amazing relaxation exercises. We tend to overwork ourselves and not having time to relax. If we don’t relax, we may not be privileged to enjoy the work so I really need to rest and these exercises are truly refreshing. As a musician, I sometimes get too stressed out singing so I find humming relaxation exercise and some of these other exercises helpful.

    Peace out!

    1. So Glad you found some exercises you can use to Relax!:) Have a Wonderful and Relaxing 2020!!

      Blessings to you,


  5. Hello. Thanks a lot for sharing with us this amazing article and all the explanation given.

    These relaxation exercises are fantastic. I have an office job and it would really help me with this type of exercise. Lately I have started to have very high back pain and because of this I feel that I am more stressed and cannot relax at all. These relaxation techniques are all I want and thank you for this help. If you do not mind, I would like to share this article on my social accounts where I have many friends who would enjoy these exercises of relaxation and stress management.

    Thank again and wish you all the best! 

    1. So Glad you can use these exercises to Relax! Thank you for sharing with us 🙂 and yes you can share this article.

      Have a Wonderful and Relaxing Stressfree 2020!



  6. Very good and awesome relaxing exercise that you listed. My favorite on the list is the one that has to do with taking a deep breathe, looking at a relaxing picture, and listening to a soothing music in a quite environment. 

    However, another way round I feel to get relaxed and relieving your body, soul and mind from the worries of this life is to be in nature i.e. being around the trees, the waters, the birds squeaking, etc. All these in a safe environment. These things help a lot to relieve you of worries and depression I think.

    1. Hello, I love the Breathing Exercises also and you are Totally right being out in nature is one of the most relaxing ways there is to just release All of our worries and Refresh our spirits!! 💟 Thank you for sharing!!



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