This is a deep relaxation practice. The purpose is to let go of unnecessary tension or effort in the body and mind and simply relax – enjoying the experience of inactivity. This is not for sleeping, though it is quite possible that you can fall into sleep. Just subtly observe what happens – be passively aware.
You can practice relaxation whenever you need to recoup your energy or unwind. You can do it in any posture, though lying down is usually the most relaxing.
Try deep relaxation for ten minutes, or any amount of time. Go through the steps slowly and give time for a few breaths at each.
Instruction
Lie on your back with you arms at your sides – slightly away from your body, palms up. Feel for any tensions and adjust yourself so that you are comfortable. Gently close your eyes.
Find your breath. Just notice it as it occurs.
Bring the attention to your feet. Breathe in and out of your feet as if the breath was directly going into them and as it is released any tension in your feet flows away. Your feet are relaxed as your breath carries away tension and you let go.
Move the attention up to your ankles and calves. Breathe into your calves and ankles. Let tension there flow away with the out breath. Take inhalation and breath out Ahhh. Relax your calves and ankles.
Let attention move up to your knees. Breathe in and out of your knees. Ahhh. Release any tension in your knees.
Bring attention to your thighs and, breathing in and out of your thighs let go of any tension you may be holding there.
Let attention move to your pelvic area, your hips, genital area, anus, buttocks. Breathing in and out, release away any unnecessary tensions you are holding in this area.
Now release in your lower back and lower abdomen. Breathing in and breathing away tensions.
Bring attention up to your middle and upper back, upper abdomen and chest and breathe away tensions you may be holding in that area of your body.
Now the shoulders, your neck and throat. Breathing away tension. Relaxing shoulders, neck and throat. Gently adjusting yourself so you are comfortable.
Relax the arms and hands. Breathe the tension out the end of your fingers.
Release any tension being held in your head. Let the eyes sink into their sockets and breath away any tension you are holding around the eyes, sinuses and jaw. Release the head.
Breathe into the bottom of the feet. Exhale the top of your head.
Breathe away any tension left in the body. Feel your body against the floor. The floor supports the full weight of your body. Your have nothing to do but breath and relax.
Let thoughts pass away as they arise. Rest.
If you realize that you have spaced-out or fallen asleep, simply bring awareness back to the breathe and relax.
Follow-up
If you fell asleep, did you note the point at which sleep began and ended? Were you aware while you slept?
Did you experience the judging min evaluating just how relaxed you really were? Did you let it and other thoughts go or did you follow and become involved with them?
What happens when you relax? How does it feel? Is deep relaxation dull and lethargic or energized and awake?
How does being relaxed change your awareness? Were you aware of tensions as they began to arise in your body after you relaxed? Was the awareness heightened?
Can you translate this exercise into daily life? Imagine being able to breathe away tensions as they arise?
Can you be relaxed, engaged and active?
