Requirements & SuggestionsFor this technique, you will want to be wearing something comfortable and loose. You can either be sitting down in the chair, or laying down on a bed, couch, or the floor, if it isn't too hard. You will not want to cross your legs, feet, or arms.
- Either lay down or sit down somewhere in a comfortable position, with the requirements and suggestions in mind.
- Take a deep breath, breathing down into your belly, and exhale.
- Shift your body slightly, take note of the sensations from your body, becoming aware of how your body feels.
- Take another deep breath. As you exhale, let go, relaxing your muscles, let yourself become limp and relaxed.
- Continue to breath in and out regularly.
- Wiggle your toes, letting the sensations from your toes fill your mind.
- Breathing in, tense your toes, curling them up as tight as you can, holding them tense for a couple of seconds.
- As you exhale, release your toes, letting them become limp and relaxed. Feel how your toes almost sag from relief as they fully release.
- Next, on breathing in, tense your feet, curling them in, holding them tense for a few seconds.
- Release and relax your feet as your exhale, feeling the tension seep out from your feet, getting relaxed and limp.
- Move onto your calves, tensing your calves on an in breath, holding that tension for a few seconds.
- Exhale and release your calves, letting them sag from the release of tension.
- Feel how the warmth of relaxation is replacing the tension in your toes, feet, and calves. As that warmth registers, move it up with your mind into your thighs.
- Breath in... and breath out, feel the warmth rise up into your hips, and clentch, tensing your hips and rear end. Hold that tension for a few seconds and relax as you exhale, letting your body sag and the warmth continue up your body.
- As the warmth reaches your belly, breath in and out, relaxing and tensing, tightening your belly and holding the tension.
- After a few seconds, relax as you exhale, letting the tension leave your belly and back, filling with warmth.
- As the warmth spreads up, take a deep breath and tense your chest slightly for a couple of seconds. As you exhale, let your chest fall, the tension draining out of you.
- As the warmth fills your chest, breath in and scrunch your shoulders and neck, holding the tension for a few seconds, before letting them go with your breath.
- Let the relaxation and warmth spread into your shoulders and neck, tensing your upper arms with your next breath in.
- As you exhale, let your upper arms relax. Feel the warmth flowing down into your arms from your shoulders.
- Breath in and tense your forearms, tense them up for a few seconds and exhale, letting the relaxation and warmth flow further down, until they are nearing your wrists.
- Breath in and clentch your fists, hold them tight until your exhale, letting the tension drain and be replaced by the flowing warmth and sense of relaxation.
- Finally, breath in and scrunch up your face, tensing it for a few seconds and then let go, exhale and breath out the last bit of tension from your body, letting the warmth flow and fill your entire body.
- Just relax and enjoy the warm relaxation that now fills your body and senses.
- When you are ready, slowly flex your various body parts to bring yourself back to a full waking state.
You can transition to your meditations after reaching the state of full body relaxation.