Basic Relaxation Meditation
Short and sweet (especially good after a bath or shower).
For this one lying on the floor is actually best. Please try not to fall asleep
though! Put your palms down on the floor by your sides. Your feet should be just
a few inches apart.
OK. Now just lie still for a few seconds. Let your thoughts
gradually quieten down. Without any force at all let your breathing become naturally
deep and regular. Now feel the weight of your body on the floor.
Now we're going to
very quickly just 'name' some parts of the body in turn. Centre your consciousness
briefly on each of these parts as you name them to yourself. Toes, feet, ankles,
calves, knees, thoughs, groin, midriff, chest, shoulders, hands, arms, neck and
head. Be aware of any areas where there is particular tension. OK? Now I'll just
explain the next bit before we do it.
What we're going to do is spend five seconds
making our whole bodies as tense as we possibly can. Then we're going to release
all of that tension in one go, pushing it out and up and away from us. But before
we do this, on the count of three take a long deep breath in. One, two, three -now
tense as many muscles in your body as you possibly can, and when I count three push
the air in your lungs out at the same time as you let go of every last little bit
of that tension. One, two, three -push away the stress!
Now concentrate on your breathing. Breathing in through the nose and out through the
nose is best here, but find some other way if that is uncomfortable for you. Let
your breaths be deep, and let your mind be still. Just watch the way you take in
the air and how it fills your lungs. Hold the air in your lungs for just for a
second or two before you breathe out, and wait for just a second or two before you
breathe in again. Just watch your breath for thirty seconds or so. If you get
distracted or your mind wanders, then gently bring it back.
Now try and maintain
the sense that by letting the body relax, and by allowing the mind to be still,
so you are letting all parts of the system become more integrated. By simply
being calm, and aware, you are letting bodymind become more balanced. More
efficient. More energised. Be calm in this attitude for another minute or so.
Now gradually bring yourself out of the meditation, slowly bringing your attention
back to where you are. Opening And Closing A Meditation.
Contribution: Richard Ebbs, Leeds, England.