Brief Relaxation ...

• Great for home or office, this quick relaxation will release stress and tension from your body, and quiet your mind.

To Begin: sit in a comfortable position, if possible remove any distracting sounds and dim the lights. With both feet on the ground, and your hands resting on your lap, slowly close your eyes and focus on your breathing, deep and slow.

The Journey: As you begin to relax, focus your attention on your feet and silently ask them to relax. Allow a warm tingling sensation to spread from each of your toes all the way through to your heels. Pay attention to feeling the relaxation take over the area visualized. You are employing your subconscious here and it knows and controls every cell in your body! Ask your calves and lower legs to relax. Include your bones, muscle, tendon, vein etc. Feel the sensation of relaxation moving and swirling around your legs. Invest some intensity for more impact. Let your emotions fuel your effort. Bring your focus now to your knees. Ask your knees to relax, pause for a moment, then move to your thighs and buttocks. Make a special effort to ask the marrow in the bones of your thighs to let go and relax (this increases Alpha brain wave activity). Move your awareness to your lower back and spend some time here focussing on your spine. By now the lower half of your body should be still, relaxed, and heavy. Next feel the relaxation move around both your sides now to your stomach area. Relax your digestive system and all the internal organs in you lower abdomon. After a moment bring your awareness to your solar plexus. Feel the relaxation pool here for some time then spill down both sides of the rib cage around to the lower back again. This time visualize the whole of your spine letting go and relaxing deeply. With your entire back now still and soft bring your awareness to your chest area and focus on your Heart. Try to feel the blood being pumped to the rest of your body, carrying with it the desire to let go of any stress or tension. Ask your upper back and chest to relax as you feel the warm tingling sensation of relaxation spreading through your body. Relax your shoulders and feel them sinking deeper into your body. Relax your arms and hands. Relax your neck. Feel your jaw become soft and passive. Feel the relaxation spreading through your lips, your nose, your ears, your eyes. As you continue breathing gently, relax your scalp. Then, ask your mind to relax. Ask your heart to relax.

To Close: Simply rest in your relaxed state, aware of your breathing. Scan your body for any areas that are still holding tension, and silently ask them to relax. Maintain your relaxed position for as long as you desire. To return from this relaxed state, wiggle your fingers and toes, take a few deep breaths, then open your eyes and gently stretch your body in whatever way it asks. Enjoy the rest of your day.

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• For more meditations and spiritual practices, please contact heather@yogatrinity.com