Relaxation techniques
Relaxing into Meditation
Try these two relaxation techniques.
Method One: Three Deep Breaths
Take three deep breaths in through the nose and out through the mouth. Let each in breath be full and deep, feeling the air entering deep down into your lungs. Let each out breath be long, slow and even. As you exhale, feel that you are exhaling all stress, tension and worry. As you inhale, imagine you are breathing in peace and calmness.
The first step in meditation is to relax
Why do you need to relax?
Does it seem as if you never have enough time in the day to do everything, and that you have a never-ending list of tasks to complete, people you have to see. Modern life is stressful and full of so much to do.
The state of meditation is about ‘being’. Meditation is not about doing. Meditation is not about managing time; it’s about entering a timeless zone.
Before you enter this timeless state of being, you need to let go, to relax. Relaxation is like entering home. Once you enter the front door, you can let go the day, and all the conversations, events and activities, and come back home to yourself.
Meditation involves the intangible, unseen parts of yourself, your thoughts, feelings, beliefs, attitudes, hopes — alls the invisible and subtle energies of human life. Meditation lets you tune into the flow of energy and how you really feel. If you are not relaxed, you will feel tight, tense, stuck, holding on. In this state, energy cannot flow, and the meditation will be difficult. If you are holding on, you need to let go.
To begin your meditation, let go. Let go of any tension in your body. Let go of thinking about what happened today. Let go of any expectations. Let go of your opinions. Let go of thinking “it should be like this” … let go and allow yourself to relax deeply. Let go and let your energy flow.
How to Relax
Always consult your doctor if you have any history
of back problems, muscle spasms, or other injuries
that may be aggravated by tensing muscles.
Try these two relaxation techniques. There is an audio meditation included for each one.
Method One Progressive Muscle Relaxation
This technique asks you to tense then release different parts of your body. Tense, squeeze your muscles, then relax your muscles, and let go. Remember to breathe out as you let go. You can take yourself through this step by step or use a guided commentary as background. CLICK HERE
Suggest there is body figure (see eg) here… rather than a list
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Feet
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Lower legs (calves)
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Upper legs (thighs)
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Hips and buttocks
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Stomach
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Chest
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Back
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Hands
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Arms
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Neck and shoulders
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Face
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Whole body
