| Basic Relaxation Technique | | | | Shoulders and arms are next. Shrug your shoulders, |
| When you first try this exercise, you may want to | | | | tense and release your arms, clench and release your |
| begin by lying on the floor or on your bed. However, if | | | | hands. Do this three times and finally, release all tension |
| you are tired, you may find that you cannot stay | | | | and let your arms and shoulders relax. Even as you |
| awake and you won't be able to develop the skill of | | | | are relaxing and feeling your tension drain away, |
| conscious relaxation. This is a great exercise to help | | | | remember to continue focusing on your breath. |
| you sleep better at night, but for purposes of | | | | Between each area of focus, draw your attention |
| developing an awakened sense of relaxation, consider | | | | back to the breath and let all tension leave your body |
| whether lying down works for you or not. If you too | | | | with the out-breath and draw in a sense of relaxation |
| easily drift off to sleep, begin by sitting in a chair where | | | | with the in-breath. |
| you are comfortable and your back is straight and | | | | Are there any other tense muscles in your head or |
| your feet touch the floor. | | | | face or neck? Probably, since this is a major focal |
| Loosen any tight clothing, such as your shoes, collar, or | | | | point for tension. Focus directly on your facial muscles, |
| belt. Whether you begin by lying on the floor or not, | | | | opening the mouth and eyes wide three times and |
| you will eventually graduate to sitting either in a chair or | | | | then consciously release tension and let your face |
| on the floor. The purpose of this technique is to be | | | | relax. If you feel tension in your neck, turn your head |
| able to mentally call relaxation to your body anytime, | | | | slowly to the right and then the left a few times and |
| anywhere regardless of where you are or what | | | | finally, settle the neck to relax. Finally, shift your |
| physical position you find yourself. You are going to | | | | attention to the very top of your head. Consciously |
| scan your entire body, locating tension pockets and | | | | tighten the scalp by lifting your eyebrows and then |
| relax each area, one area at a time, releasing tension | | | | scrunching them. Do this a few times and when you |
| completely. Here's how: | | | | release and relax the tension, your scalp will relax. |
| Focus your attention on your breath until your breathing | | | | At first you may have to retrace these steps until all |
| begins to slow and deepen. Keep your mind focused | | | | regions of your body are relaxed at the same time. |
| on your breath. You might also conjure some peaceful | | | | Keep at it until you are able to relax completely. By |
| image as you do this exercise. As you do so, you | | | | focusing attention and deliberate movement on various |
| have already begun to relax. | | | | areas of the body, you are able to let those muscles |
| You attention will first focus on your feet, beginning at | | | | to relax. |
| the toes. Starting with the toes, wiggle your toes, | | | | When you have mastered this method of relaxation, |
| squeezing and flexing, and then relax and release any | | | | you will have gained control of the tension you are |
| tension. Next, rotate the ankles, followed by flexing and | | | | prone to carrying in your body and you will be able to |
| pointing the feet. Then relax and release. Move up to | | | | relax at will for the rest of your life. Focusing on your |
| the calves and the long muscles of the thighs with | | | | breath, you can maintain this sense of control by |
| your attention, tensing and relaxing until you can let the | | | | simple association. As a result, you can relax even if |
| tension go your feet will fall outward comfortably. | | | | you are in a room full of people. This is also a great |
| Next, move your attention to your abdomen, midriff | | | | beginning point to begin your meditation. |
| and lower back. This is another part of your body that | | | | In time, being able to relax will not take you 15 to 20 |
| can easily carry excess tension. Tighten your | | | | minutes, but rather moments. By simply scanning the |
| abdominals hold the tension for a count of five, and | | | | body with the mind, and focusing on the breath, you will |
| then release. Do this two more times, releasing tension | | | | be able to achieve quickly any level of relaxation you |
| each time you relax. You may find yourself adjusting | | | | desire. |
| the angle of your lower back as you encounter and | | | | (c)2005 TAO Consultant, Inc. All rights reserved. |
| release tension. | | | | |