Posts Tagged ‘whole body relaxation’

Because we live in a busy, busy, multitasking, “six impossible things before breakfast” kind of world, we tend to build up a lot of tension; and many times, that tension can settle in our muscles and joints.

The jaw. The neck. The shoulders. The back. Any part that’s a part of you can get tense and tight and painful because you’re stressed.

And meditation, even for 5 minutes, can help with that.

Pick a time when you’ll be free from interruptions for a few minutes. (Hide in the bathroom, or in your car is you need to.)

Put yourself in a comfortable position, sitting or lying, with your arms and legs uncrossed (so they won’t go to sleep).

Close your eyes.

Start by doing some relaxing deep breathing .

As you feel your body start to relax, begin to gently look at the different parts of your body, starting with your toes and working your way upwards.

Where are you holding your tension? Your neck? Your back?

When you find a part of your body that’s tense, stop there and breath. Picture yourself breathing light into that part of the body – light that fills it, heals it and lets it relax.

Be aware of that part of you as it relaxes. See how good it feels? That’s how it’s supposed to feel. Make a note of this feeling, so that, the next time it starts to get tense, you’ll be aware of it, and know you need to do some more relaxation

Once that part of your body relaxes, move on to the rest of it.

And, when your time is up and your body is relaxed, open your eyes.

This is a very simple but effective technique. You can do your whole body, or, if you’ve only got a minute or two, you can focus on the parts of your body where you know you tend to carry your tension.

Either way, it’s good for your head and good for your body as well. (Tense muscles are more vulnerable to injury).

So, go ahead. Relax!






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In the last post on 5 minute meditation, we talked about a way to incorporate meditation into your day while waiting. We did a whole body relaxation that can be done while waiting for a meeting, a doctor’s appointment or a car repair.

Now, let’s look at a different kind of meditation while waiting.

Let’s meditate while standing in line….

Everyone stands in line. At the grocery, at the post office, at a store or restaurant or amusement park. Standing in line is one of the biggest time wasters in every one’s life.

Unless you meditate while you do it.

We’re going be doing a miniature version of a walking meditation, while we’re standing in line.

Start by broadening your stance slightly, improving your base of support and balance. You can close your eyes if it seems safe to do so, otherwise you can do this meditation with your eyes open.

Take a deep breath, breathing out any tension or anxiety, as we did in the last meditation. (If it’s been a tough day, take as many deep breaths as you feel the need for.)

Briefly do a whole body run through – a quick version of the body relaxation we did last time. When you find tension in your body, stop and breath to relax it.

Bring your attention to your feet. Pay close attention to the contact your feet have with the ground – how your body pushes downwards against the earth, and the earth pushes up against your feet.

Sway gently back and forth. Focus on how the pressure and other sensations shift as different parts of your feet take more or less weight.

When the line permits, take one step forwards, but do it as s-l-o-w-l-y as you can without the people in line behind you throwing things at you.

Slowly lift one foot and swing it forwards through the air. Place your heel down, paying close attention to how that feels, then s-l-ow-l-y roll your weight onto your heel, over your arch, and onto the ball of the foot.

Then repeat, stepping s-l-o-w-l-y onto the other foot.

As you move onto the other foot, focus on how your first foot pushes off with your toes  s-l-o-w-l-y.

And then repeat the process with the next step.

The process of presence in the now – of doing a simple action slowly and focusing totally on it can help to still the mind and relax the body.

And you’re doing it all while everyone else is wasting their time standing in line.

Clever you….






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