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.