Relaxation Meditation

This technique will help you relax and is a meditation of the body. Be aware that if you are already sleepy, this practice may put you to sleep. If that is not your goal, be mindful of drowsiness.

Lie down on a bed or yoga mat. Get into a comfortable position and relax your body. Then move through a simple procedure of 'stretch and relax' of parts of your body.

* Start with your toes. Slowly curl your toes in tightly while inhaling and then gently stretch your toes, fully extending them while exhaling. Then relax that part of your body fully. Give it a full breath and imagine all tension from that part of the body leaving you with your exhale. If you still feel tension in that area, repeat this entire for that body part.
* Move up your legs and tighten and then stretch your calves. Make sure to synchronize your movements with your breath, tension with inhale, relaxation & stretching with exhale.

Continue with the rest of the body moving up

1. Toes
2. Thighs
3. Hips
4. Lower back / stomach
5. Upper back / shoulders
6. Upper arms
7. Hands / Lower arms
8. Neck
9. Face (you may have to open your mouth or even say “Ahh” as part of the relaxation).

You may repeat these processes as many times as needed to become fully relaxed. You may also change the order and move from your head down to your toes. When the whole of your body is relaxed, only your mind remains active and from here you can continue to a different meditation.