In this mini-meditation, Ginny Mackles will guide you to relax your body, and then further calm the mind by repeating the word relax.
How can I get more sleep?
How can I get more energy?
How can I relax myself?
This mini meditation will guide you to relax your body and
then further calm the mind by repeating the word RELAX
find a comfortable position
become aware of how your body feels
take a deep breath in and as you exhale let your body begin to relax
imagine that you are breathing in
relaxation
breathe out through the mouth for the next couple breaths
imagine you’re expelling tension
breathing in then
expelling tension
breathing again and
exhale blowing away tension
one more time
now breathe slowly and gently
continue to take calm breaths as you focus on relaxing your body
notice how each area of your body I’m about to mention relaxes
as soon as you hear the word RELAX
close your eyes and bring your point of attention inward
travel your attention all the way down to your feet
focus on your feet
RELAX
let the feet relax
now move your point of awareness to your ankles
RELAX
relax your ankles
now your calves
RELAX
your knees
RELAX
your thighs
RELAX
your hips
RELAX
your bottom, your sitting posture
RELAX
your abdomen… focus there and RELAX
your stomach above it
RELAX
bring your attension now to your lower back and
RELAX
to your middle back
RELAX
draw your point of attention now to your upper back
RELAX
your chest area
RELAX
with your mind’s eye focus on your shoulders
notice how they feel and RELAX
just let them drop down
release any tension in each of these areas as I say the body part here the
word RELAX and let your body learn to respond to that word RELAX
your upper arms
RELAX
your elbows
RELAX
move your point of attention to your lower arms
RELAX
them and your wrists
RELAX
your hands
RELAX
now draw your attention back to your torso and focus on your neck
RELAX
give attention to your face … all the muscles in your face
RELAX
your jaw
RELAX
your entire head
RELAX
now scan your body for any remaining
tension
any areas of tension
focus your
attention on these areas of tension and relax them more and
more as you repeat RELAX
mentally RELAX
scanning the body noticing any areas of tension
repeating mentally or out loud the word
RELAX
letting the tension dissolve or reduce or release
observe this feeling of relaxation
memorize it let your body
have the body memory of the word RELAX and the
response that follows of relaxation
notice how calm you are
notice how your breathing is slower more regular
feeling pleasant and peaceful
Let your body and mind return now to your usual level of alertness
And wakefulness
feeling calm yet filled with energy
maintain this feeling of relaxation as you become more awake
and alert to return to your day
Going forward each time you say the word
RELAX, allow your body and mind to become
even more relaxed
