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1. Close your eyes 2. Take a deep breath and exhale slowly remember to exhale longer than inhale 3. smile 4. Take three more similar breaths. 5. Breathe gently without effort. 6. Shift your attention to your shoulders relax your shoulders (move them gently if you have to) - stay focused on the shoulders for 3 to 5 breaths. 7. Shift your attention to upper arms relax your upper arms stay focused on upper arms for 3 to 5 breaths. 8. Shift your attention to lower arms relax your lower arms stay focused on lower arms for 3 to 5 breaths. 9. Shift your attention to wrists relax your wrists stay focused on wrists for 3 to 5 breaths. 10. Shift your attention to hands relax your hands stay focused on hands for 3 to 5 breaths keep your hands open (do not make a fist) and your fingers relaxed. 11. Shift your attention to fingers relax your fingers stay focused on fingers for 3 to 5 breaths. 12. Shift your attention to upper back relax your upper back stay focused on upper back for 3 to 5 breaths. 13. Shift your attention to lower back relax your lower back stay focused on lower back for 3 to 5 breaths. 14. Shift your attention to chest relax your chest stay focused on chest for 3 to 5 breaths. 15. Shift your attention to stomach area relax your stomach area stay focused on stomach area for 3 to 5 breaths. 16. Shift your attention to pelvis relax your pelvis stay focused on pelvis for 3 to 5 breaths. 17. Shift your attention to hips relax your hips stay focused on hips for 3 to 5 breaths. 18. Shift your attention to thighs relax your thighs stay focused on thighs for 3 to 5 breaths. 19. Shift your attention to knees relax your knees stay focused on knees for 3 to 5 breaths. 20. Shift your attention to calves relax your calves stay focused on calves for 3 to 5 breaths. 21. Shift your attention to ankles relax your ankles stay focused on ankles for 3 to 5 breaths. 22. Shift your attention to feet relax your feet stay focused on feet for 3 to 5 breaths. 23. Shift your attention to toes relax your toes stay focused on toes for 3 to 5 breaths. 24. Stay relaxed and breathe gently for next up to five minutes focus on the relaxed feeling fill your body with the relaxed feeling and enjoy it 25. Gently trace your attention back from feet to the shoulders in reverse order (starting from toes). 26. The tracing back can also be done like a slow sweep from toes to shoulders. You do not have to spend time on each body part a simple slow sweep is enough (total time for a slow sweep 2 to 3 breaths) 27. Gently open your eyes 28. Take a deep breath 29. You should be feeling relaxed now. Take your time getting up from your seated position. 30. Drink some water even a few sips are sufficient back |
When you do the body awareness meditation you are doing more than just relaxing your body. Prana, or Chi, or Ki or Life Force follows attention. When your mind is focused on your muscles, the life force also follows. When you are tense, you refuse to accept new energy (Life Force) and continue to consume or deplete the energy that you already have. (You must have experienced that tense muscles tire quickly.) On the other hand, when you are relaxed, the body and the mind accepts new energy, like a hug, and enjoys it. You also get rejuvenated and revived. So, dont think you are simply doing a body relaxation with limited benefits. Keep doing the exercise and you will soon see the impact on your physical and mental health. When you are in a relaxed and joyful state of mind, your body begins to produce all kinds of hormones and chemicals that are helpful for a healthy life. So, keep doing this exercise until you have mastered it. |
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