Tag Archive for: relaxation

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One Thing You Can Do to Relax

What do you do to relax? When you disconnect from work, what helps refresh your mind, renew your spirit, and refocus your attitude?  Do you engage in certain relaxation exercises? Do you participate in specific activities? How do you relax?

When I was asked that question recently, I thought of a long-time friend who says, “I work hard, and I play hard.” I have often compared myself to him when it comes to rest, relaxation, and play. He has been an effective leader and fruitful pastor, as well as an avid golfer and successful hunter. I have admired both his work and his play. Although I believe I have worked as hard as he has, I confess I have not played as hard. What I have learned is what my friend says is true for him but not necessarily for me.  

What do you do to relax?

As I thought of the question, I responded to the person asking, “I don’t have a hobby. I don’t hunt, fish, or golf. I really don’t do anything to relax.” Then the person challenged me by saying, “When you think about it, you might find you do more than you realize to rest and relax.”

At that point, I began to take a little inventory. I discovered that even though I don’t engage in some of the activities enjoyed by others, I do have several relaxation practices that work well for me. 

What does time off look like?

As I write this blog, I am preparing for a vacation. When I am asked where I’m going or what I’m doing on my vacation, I usually respond by saying, “I’m not going anywhere, and I hope to do nothing.” Again, I have compared myself to colleagues and friends when it comes to vacations. I know that there are places to go and monuments to see, but when I disconnect from work, I don’t want to replace work activities with another set of activities. Unless I am going to a beach or sitting by a pool, I am satisfied to sit on my patio. For me, I don’t have to have an elaborate itinerary to be on vacation and to relax. 

Questions to consider

So, when I was taking my rest and relaxation inventory, I asked myself this question, “Where have I experienced joy and peace in my life?” This is what I discovered: 

Memorable Experiences

One of my most memorable experiences of joy and peace was on, of all places, a golf course. Although I grew up golfing, it is not a relaxing activity for me. But on one occasion, I was golfing with my mother. It was one of the last times I was totally present with her before she became ill. Through that experience, I discovered that what brought me joy and peace was being present with someone I loved and not an activity in which I participated.  

Another memorable experience of joy and peace was on a lake, fishing with my son. Although I grew up fishing, it is not a relaxing activity for me. Yet, on this occasion, I experienced deep joy and peace watching and listening to him. I marveled at how he maneuvered his boat, his reasoning regarding where we should fish, the number of fish he caught as I listened to his dreams and hopes. I have not been fishing since that Father’s Day fifteen years ago, but I would go with him again just for the joy and peace I experienced that day. Again, I discovered that what brought me joy was not the activity in which I was engaged, but the person with whom I shared the experience.

What brings you joy?

I love baseball. l grew up listening and watching the Cincinnati Reds. As a young boy, I dreamed of going to Crosley Field, and later Riverfront Stadium. You can imagine how excited I was when I moved to Cincinnati and lived within 6 miles of Great American Ballpark. Although I could attend a ballgame any time I wanted, I did not go to many games. What I discovered, even though I loved the activity, it was not the activity that brought joy or peace. The games I enjoyed the most were games I attended with family or friends. Regardless of whether the Reds won or lost, what brought joy and peace was the interaction I had with the people I enjoyed and appreciated.  Even today, when I am watching a game on television or listening to a game on the radio, I enjoy the activity so much more when I am in a texting conversation with a friend, who is also watching or listening to the game. What I have discovered is, even with activities I like, it is the relationship with people I love and appreciate that brings joy and peace.

It is not so much the activities that bring me joy and peace as it is the people with whom I interact. I learned I find joy, peace, and relaxation with people who are special to me. Persons for whom I am grateful, who bring depth and richness to me as a person.  I discovered that there are individuals who bring an “at oneness” into my life. When I am with them, regardless of the activity, I experience wholeness and joy. 

What provides peace and relaxation?

But that is not all I discovered.  I do participate in some activities that provide peace and relaxation. Activities like: (Below are three)

Reading

Up until recently, I read books and material to help with sermon preparation, leadership development, or some other professional task or goal.  It was all good but did little to bring a sense of peace, joy, or relaxation.  Most recently, I started reading more for enjoyment as opposed to work. I have discovered a sense of excitement and renewal when I read for pleasure.  

Listening to music

I have always enjoyed music, but I have discovered that certain types of music at times provide relaxation and rest. Sometimes I find relaxation in listening to vocal music, whether it be hymns, show tunes, opera, or pop. At other times, I find relaxation in listening to instrumental music like the piano, the violin, or the orchestra. I wish I could tell you what works best for me. At this point, what I know is listening to music brings relaxation and rest. 

Walking

Eighteen months ago, I began to walk every day. I started walking to lose weight. When I reached my goal, I continued to walk because it helped me reflect and focus. What I especially enjoy is walking with a friend or a colleague. It is that “at oneness” again. I am refreshed and renewed when I walk, and I am enriched when I walk with those whom I enjoy. 

By taking a few minutes to focus and reflect upon what I do to rest and relax, I discovered I am most relaxed when I am at one with myself and when I am interacting with people whom I love and appreciate. The activities are good and necessary, but they are a means to my relaxation and not the cause of my relaxation.

Your Turn

So, what do you do to relax? When you disconnect from work, what helps refresh your mind, renew your spirit, and refocus your attitude?

I’m guessing you already have an idea. But, this week, I want you to take a few minutes to reflect and focus upon what you do to relax. Ask yourself these questions:

1. Where have I experienced joy and peace in my life?

2. Who are the people with whom I experience wholeness and joy?

3. When am I my most relaxed?  

4. With what I am learning, what will I do this week to relax? 

Now, in whatever form it takes for you, relax. You will become a more courageous and effective leader. Remember, who you are is how you lead.  

When you need and want assistance, remember that Sara Thomas and I are with you on your leadership journey. When we can be of encouragement or help, contact us at connect@transformingmission.org. We are ready to assist you with insights and resources in becoming a courageous leader. 

Check out LeaderCast. This week, 9 leaders are sharing their wisdom on rest, relaxation, and play. This is part 2 of a 2 part series. Tune in and listen to Episode 185: Best Wisdom on Rest, Relaxation, and Play. To become a regular LeaderCast listener, subscribe and receive a new episode each week as well as catch up on past episodes. LeaderCast is one resource you will want to have as you navigate the leadership challenges of 2021. 

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5 Ways to Build Relaxation into Your Day

What are you doing to relax this week? 

I am not asking about your day off or your vacation. I am asking about what you are doing to reduce the stress and tension you experience off and on each day? Have you built in time for rest and relaxation? Have you taken time to breathe deeply and to refocus?

We all want to be the best we can be, but we cannot be our best if we do not take time to rest and relax. Research from the National Institute of Health links relaxation to healthy benefits like greater focus and concentration as well as improved problem-solving and memory. There is even evidence that relaxation leads to deeper and more meaningful relationships. As a leader, it is important to build rest and relaxation into your everyday living. 

Stress and Anxiety

You already know that being stressed out and anxious is not good for your health and that checking out of meetings is not helpful in leading people toward your ultimate goal. How many times have you heard that you should get a good night’s rest so you can face the next day? My guess is you know these things and being reminded of them is not always helpful. So, why not build in a few moments of relaxation into your day? 

As you think about whether you can or will add a little relaxation to your everyday living, here a few things to consider:

Leading effectively is hard work.

To do it well requires that you be alert, present, and thinking clearly. It requires energy and stamina. Stress and tension will not get there. Relaxation will.

You want to be the best leader you can be. The people entrusted to your care need and deserve your best leadership. Ask yourself, “I’m the best leader I can be without rest and relaxation? 

Navigating Stress and Tension

There is always going to be some stress and tension, but the right amounts at the right times can and will help you develop as a leader. You will grow and benefit more when you are relaxed, present in the moment, focused, and thinking clearly.

Find Potential

Leading effectively means you are finding the potential in people and helping them to develop that potential. Your job is to help them be who God has created them to be, so why would you put all the pressure and stress on yourself? It is not only about you. You are surrounded by people who want to learn and grow. Your stress will not help develop their potential. So, relax and enjoy the people God has put in your path. 

Your Work & Your Health

Your work is important, but not as important as your health. There are unhealthy physical conditions brought about by stress and tension. Conditions like high blood pressure (hypertension). It is a medical fact that a lack of relaxation can and does lead to heart, stomach, muscle, and emotional problems. Stress and tension have even led to dental problems. Time for rest and relaxation keeps you physically fit for the work you are created to do.

Observations of Leaders

People are watching you and how you lead. They are watching to see what they should be doing. Do they see a stressed-out overworked leader or a relaxed clear-thinking fun to be around leader? Are you stressing them out or are you leading the way to healthy and effective leadership?

I know this will sound strange and counterintuitive, but have you considered that slowing down so you can be the leader who is needed now? Who you are is how you lead. Below are five activities to help you slow down. Any one of these will help you rest and relax as well assist you in becoming the leader you are created to be. 

1. Pray and Reflect

A pattern of prayer and reflection, with a focus on stillness and breathing, creates a sense of calm, peace, and balance that impacts your emotional well-being and overall health. Even if it is five minutes a day, it is one way that leads to relaxation. 

There is no “right” time to practice prayer and reflection but taking time in the morning to center your thoughts in prayer or making time in the evening for reflection, has worked well for me over most of my ministry.

2. Get outside

Being in nature helps to clear your head and improve your outlook on specific situations and on life in general. In a study conducted by the University of Essex, it was found that adults could lower their stress levels by simply looking at pictures of nature. Imagine how helpful it can be to experience nature firsthand by simply walking outside. 

Next time you are having difficulty staying present or hit a wall with a project, get outside and take a walk. Become aware of the air. Feel the breeze. Soak in the sunshine. Take notice of the colors. Listen to the sounds. Just a few minutes outside has rejuvenating benefits and boosts your mental energy. 

3. Exercise

Exercise helps control weight, improves mental health, boosts your mood, and increases your chances of living longer, while also building the strength of your bones and muscles. You experience a more restful sleep at night and less nervous energy during the day. To say it another way, physical activity makes you healthier and helps you release stress. It helps you become the best version of yourself. 

I know some of you have gym memberships and you exercise regularly. I know others of you feel like you do not have the time to exercise. Just know, a short walk three or four times a week has significant health and attitude benefits. The more exercise you add, and the time you permit yourself to exercise, the healthier you will be.

4. Take a break

Well-planned breaks can help you relax, lower blood pressure, and assist you in becoming a more effective leader. Just a 10-minute break when you step away from your computer, set down your phone, step outside, take a walk, talk with a friend, or get a drink of water helps your brain rest, switch gears, and restore your concentration and focus. 

I know it sounds simplistic, but a short break is a form of relaxation that provides renewed focus and greater energy, especially if you are having difficulty staying awake when you need to focus and be present in the moment. 

5. Focus on what brings you joy

Joy-filled activity helps to slow down your heart rate, lower your blood pressure, and decrease your stress level. When you focus upon your joy you are giving your senses a chance to rest and recharge.

Your Health & Multitasking

Too often, without thinking about it, you engage multiple senses in multimedia formats. Sometimes multitasking is not a healthy exercise, because before you realize it, you are on visual and information overload. There is power in simply slowing down to experience and enjoy the moment, especially if you are focusing upon what brings you joy. 

Whether it be listening to music, reading a book, interacting with your children, or in conversation with your spouse or a good friend, the focus upon what brings you joy brings a sense of peace and relaxation. 

Intentionally scheduling moments of relaxation could be the very thing that frees you to become the leader you are created to be. Schedule one relaxation exercise this week and add another next week and another the next week. Try each one and discover what a difference they can make in your living and in your leadership. Remember, who you are is how you lead. 

What Will You Do to Relax This Week?

So, relax and become a more courageous and effective leader. The questions are: what are you doing to relax this week? Which of the above activities will you incorporate in your leadership? 

When you need and want assistance, remember that Sara Thomas and I are with you on your leadership journey. When we can be of encouragement or help, contact us at connect@transformingmission.org. We are ready to assist you with insights and resources in becoming a courageous leader. 

Check out LeaderCast. This week, 7 leaders are sharing their wisdom on rest, relaxation, and play. You’ll hear from 9 more next week. To become a regular LeaderCast listener, subscribe and receive a new episode each week as well as catch up on past episodes. LeaderCast is one resource you will want to have as you navigate the leadership challenges of 2021. 

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Four Ways Rest Can Improve Your Leadership

How well did you rest last night? I’m serious about asking the question. Research reveals that a good night’s rest leads to more effective leadership. It is not a secret that eight hours of sleep is the recommended amount. But I get it, responsibilities with work, family, and participation in social commitments and activities often consume more than 16 hours of your day.  Since you can’t add hours to the day, too often there aren’t enough hours left to get the rest you need each night. 

Christopher Barnes, writing for the Harvard Business Review, writes, “Insufficient rest leads to poor judgment, lack of self-control, and impaired creativity.” His research shows that sleep-deprived leaders hurt the people entrusted to their care as well themselves. When not rested and balanced in their judgement, they are more likely to create an atmosphere where people are marginalized, feel less engaged, and might even behave less ethically.

Make Rest a Priority

So, what do we do? Some of us have convinced ourselves that we function just fine on four or five hours of sleep a night. Others of us have grown accustomed to working late and getting up early. Still, some of us wear sleep deprivation as a badge of honor. Because we often understand leadership as an activity, we resist rest, or at the very least, don’t take rest seriously enough to make it a priority in our leadership.  

What we know is this, rest is an important key to effective and productive leadership. To say it another way, regular and adequate rest provides you a greater chance to be the courageous leader that is needed for today. It provides you with the opportunity to have the stamina to move through the different situations and circumstances of leadership. It also provides you a greater possibility of leaving a legacy that impacts people into the future. When you get the rest needed, you experience greater productivity, improved health, and more meaningful relationships. 

Rest Fuels Leadership

Just think about it for a moment. What could you accomplish or help others accomplish if rest and relaxation were priorities in your life? When you do too much without sufficient rest, you are in danger of becoming frustrated with the people around you. You can only pour into others what you have first received yourself. Rest allows you to better serve and influence the people entrusted to your care. Remember, who you are is how you lead. Below are four ideas to help you implement rest into your life:

1. Make rest a priority 

  • Schedule a consistent bedtime and wake-up time. Even if you don’t go to sleep at your designated bedtime, it is helpful in developing a pattern of rest. 
  • Turnoff or set aside all electronics. Give your eyes as well as your mind an opportunity to rejuvenate and reset.
  • Once you have scheduled a consistent bedtime, stay with your schedule. Give yourself the opportunity to establish a new pattern for rest and relaxation.

2. Make a list of who and what refreshes and recharges you

  • Spend quality time with your family. Be present with your spouse and children. The time you spend with your family will not only recharge you but will set a standard for the people around you. How you interact with your family tells others who and what you value in life. 
  • Deepen special relationships. Spending quality time with a close friend can bring rest to your life as well as refresh your soul. Time with people you love and appreciate is irreplaceable. These relationships are with people who love you for who you are and allow you to be yourself. They add energy instead of taking energy away. 
  • Do activities that you enjoy and like to do.  Whether it is a hobby, some form of recreation, taking a walk, reading a book, or taking a nap, schedule time for what you enjoy doing. You might include family or friends. Whatever you do, this is your time. It is what you enjoy and like to do.
  • Nourish your spirit. When you nourish your spiritual life, your outward life will thrive. The prophet Isaiah wrote, “those who wait upon the Lord shall renew their strength” (Isaiah 40:31).  Spending time with God, praying, reflecting, and meditating brings rest into our life.

3. Set aside time to reflect upon your day.

  • At the end of day, before bedtime, look back over the people and experiences of the day. Move from experience to experience. What opportunities did you take advantage of? What opportunities did you miss? What did you learn? Give God thanks for the people with whom you interacted and for what you have learned.
  • Make a note of the people who added value to your life. Are there people you want to thank for anything special? Individuals to whom you should apologize?  People to whom you should express your appreciation or care? This time provides an opportunity to learn the lessons that help you improve, but also provides an opportunity to clear your heart and mind of experiences that could keep you from a restful night. Looking back in reflection upon the day helps you gain clarity for looking ahead. 

4.Develop a balanced life.

  • As an effective and courageous leader, you need a healthy balance between your personal and professional life. It is not restful to take time off and continue to think about work or a task that needs to be accomplished. It is not fair to family or to friends to not be present when you are with them. Whether at work or at home, train yourself to be fully engaged in your present activity.
  • Rest requires being intentional and deliberate in disconnecting at appropriate times so you can be fully renewed and refreshed. 

Rediscover Rest

Rest allows you to rediscover the enthusiasm and energy you have for what you have been called to do. It is not only for your body, but for your mind and heart as well. When you include rest among your priorities, you will be a more effective leader who inspires better efforts of the people around you. Who you are is how you lead.

This week, what is one thing you will do to find the right rest rhythm for you? Will you set aside and protect the time for sleep? Will you find time to enjoy the relationship of a friend? Will you be intentional in setting aside time to reflect upon your day? How will you develop a balanced life which gives you an opportunity for the rest and relaxation you need to be an effective leader? 

Your Next Step

When you need and want assistance, remember that Sara Thomas and I are with you on your leadership journey. When we can be of encouragement or help, contact us at connect@transformingmission.org. We are ready to assist you with insights and resources in becoming a courageous leader. 

Check out LeaderCast. On the podcast this week, Sara and I present some ways you might rest, relax, and play. Join us for Episode 183 to Explore What Makes Rest & Relaxation Possible. To become a regular LeaderCast listener, subscribe and receive a new episode each week as well as catch up on past Episodes. LeaderCast is one resource you will want to have as you navigate the leadership challenges of 2021.