Body Relaxation Meditation — 20 minutes


I like to do this before falling asleep at night. This is great any time of day when you want to get into deep relaxation play theta waves music softly in the background.

If you choose to do this for 20 minutes during the day make sure you set an alarm just in case you fall asleep. Any time you meditate there is always that risk that you may fall asleep instead of awake especially if you didn’t get a good night’s sleep the previous night.

Lay on your back. On your bed, or the floor on a comfortable mat. Knees propped up with one or two pillows or a bolster. Wearing comfortable clothes. Especially loose around the middle. Eyes open or closed.

Start by following your breath. Breathe in through your nose. Feel the air going into your nose as you inhale and the air going out through your nose as you exhale. Do this two times.

Next feel the sensations in your head and your neck. Whatever you’re feeling. Just accept whatever you are feeling in a non-reactive, non-judgmental way. Breathe and imagine as you breathe in you are sending your breath to your head and neck to release the tension in these areas. As you exhale the tension is gone from your head and neck. Repeat this. And the second time when you exhale you will notice your head and neck seem to disappear from your focus.

Move to your shoulders and arms. Feel the sensations in your shoulders and arms. Whatever you’re feeling. Just accept whatever you are feeling in a non-reactive, non-judgmental way. Breathe and imagine as you breathe in you are sending your breath to your shoulders and arms to release the tension in this area. As you exhale the tension is gone from your shoulders and arms. Repeat this. And the second time when you exhale you will notice your shoulders and arms seem to disappear from your focus.

Move to your hands. Feel the sensations in your hands. Whatever you’re feeling. Just accept whatever you are feeling in a non-reactive, non-judgmental way. Breathe and imagine as you breathe in you are sending your breath to your hands to release the tension in this area. As you exhale the tension is gone from your hands. Repeat this. And the second time when you exhale you will notice your hands seem to disappear from your focus.

Move to your chest and abdomen. Feel the sensations in your chest and abdomen. Whatever you’re feeling. Just accept whatever you are feeling in a non-reactive, non-judgmental way. Breathe and imagine as you breathe in you are sending your breath to your chest and abdomen to release the tension in this area. As you exhale the tension is gone from your chest and abdomen. Repeat this. And the second time when you exhale you will notice your chest and abdomen seem to disappear from your focus.

Move to your back wherever you feel tension. Feel the sensations in your back. Whatever you’re feeling. Just accept whatever you are feeling in a non-reactive, non-judgmental way. Breathe and imagine as you breathe in you are sending your breath to your back to release the tension in this area. As you exhale the tension is gone from your back. Repeat this. And the second time when you exhale you will notice your back seems to disappear from your focus.

You may want to do your back in 3 parts. Depending on how much tension you carry in your back.

You want to continue this meditation and work your way through your whole body. Just feeling whatever you are feeling and accepting whatever it is in a non-reactive, non-judgmental way. Breathing in to the body part and breathing out to release tension. And then moving to the next body part. Remember to set an alarm if you have a limited time to do this exercise just in case you fall asleep.

Cindi Silva, Communication Coach|

zendi4peace|

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