Meditation: For Deep Relaxation

DISCOVERING YOU, August 2009, Alicja Zajac

Meditation:

For Deep Relaxation

Ahhhh summer. The luxury of getting up later without the stress of getting ready for school... fresh air to breathe, sunshine on your face, walking in bare feet feeling the cool grass under your toes, hanging out with friends... it's been heavenly, hasn't it?

However, even with no homework, not every moment of every day is a piece of cake. Summer or not, there are still issues that arise and conflicts with friends and family can come out of nowhere... and that can be pretty stressful!

When you need to relax or if you can't fall asleep, try this meditation and watch your worries disappear!

Top to Bottom Meditation Breath for deep relaxation.
When you are in bed, all cozy and comfy and lying on your back, check that your legs, arms, chest and neck are not tense. Let the bed hold your weight and just let go.

Now concentrate on your left foot. Without wiggling your toes or moving at all, be aware of the sole and top of your foot and of each individual toe. Breathe in through the nose and let the breath out slowly, also through the nose. (Unless you have a cold, try and breathe only through the nose, with the mouth gently closed, for the entire meditation.) Alway be aware of your breathing. You'll know when you feel a warmth or tingling in your foot that you are now ready to go on to the right foot and repeat the procedure. Then, come back to the left leg and become aware of the leg from your ankle to the knee. Remember to be aware of your breathing. Again concentrate your awareness of that part of the leg without any movement. When you are ready, move over to that portion of the right leg. Next, return to the left and do the same thing with the leg from the knee to the hip, then repeat that on the right.

Move your awareness to the bottom of your torso from the hips to your waist. This whole area includes the abdomen. As you breathe, notice how your abdomen rises with the in breath and relaxes down with the out breath. Help out by using your abdominal muscles to squeeze the air out on each out breath. When you feel ready, move to the part of the torso from above the waist up to your neck. This area includes the chest with the important heart and lungs. As you breathe be aware of the air that enters the lungs on the in breath and how it is squeezed up and out as you contract your abdomen on the out breath. Be conscious also of your back and relax any tension you may be holding there.

Move awareness now to the left hand... the top, the palm and then each finger and the thumb, then the same for the right hand. Now go to the left arm from the wrist to the elbow and repeat with the right arm. Next, move your awareness to the area from the elbow to the shoulder of the left arm and do the same for the right arm. Your legs, torso and arms should be relaxed now. Take your awareness to your neck.

Breathe in and out, relaxing your neck and throat. Now become aware of your face. Relax your jaw, your tongue, your cheeks, your ears, your forehead, consciously breathing all the while. Then relax your scalp. As you breathe, be aware that your brain has been working hard all day and that your conscious breathing in and out has been supplying it with the vital oxygen it needs in order to function properly. If you aren't asleep at this point, visualize an image of your sleepy self in a big mirror. Wrap a soft blue or pink cloud-like blanket around that image of yourself and have a heavenly, wonderful sleep.

~ Alicja

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Meditation: For Deep Relaxation

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