Mindfulness: Relaxation Meditation

Two weeks ago, I started to do a little bit more mindfulness at work, including giving trainings to other colleagues and also short mindfulness sessions. In order to have a focused and aware mind, we need to be relaxed. That is why I wrote down a mindfulness practice to relax your whole body. You can find a recorded, guided meditation at the end.

Mindfulness can be used for a variety of things. One of them is relaxing the body. Our bodies are often tensed and when we realize it, it is often too late. We might suffer from headaches, from sleeplessness, and/or from anxiety. With the help of a regular mindfulness practice, we can prevent this from happening. It is also a wonderful feeling to have a relaxed body.

This is the practice:

Find a quiet spot.

Do a short body check. Are you sitting strait with your feed firmly on the ground?

Is your head relaxed? Your face? Your neck? Your shoulders? Your back? Your arms?

Take three long deep breath into your stomach. Feel how you become more and more relaxed.

Continue breathing through your nose into your stomach.

Observe how your belly is rising and falling.

Feel how you become more and more relaxed with each breath.

Breath out all the tension in your body.

(Stay with the breath for another 20-30 seconds)

 

Direct your awareness to your head.

Do you feel tension in your face?

In your jaw?

Breath into the region with the tension.

Don’t judge the sensation but observe it with curiosity.

Inhale energy and relaxation and exhale tension.

(Continue to focus on your head for the next 20-30 seconds)

 

Direct your awareness to your neck.

Breath into the region with the tension.

Inhale energy and relaxation and exhale tension.

(Continue to focus on your neck for the next 20-30 seconds)

 

Direct your awareness towards your back.

Breath into the region with the tension.

Remember not to judge your experience. Observe with equanimity and curiosity.

Inhale energy and relaxation and exhale tension.

(Continue to focus on your back for the next 20-30 seconds)

 

Direct your awareness towards your arms and hands.

Breath into the region with the tension.

Inhale energy and relaxation and exhale tension.

(Continue to focus on your arms and hands for the next 20-30 seconds)

 

Now, direct your awareness towards your belly.

Breath into the region with the tension.

Inhale energy and relaxation and exhale tension.

(Continue to focus on your belly for the next 20-30 seconds)

 

Direct your awareness towards your legs.

Breath into the region with the tension.

Remember to approach the sensations with curiosity.

Inhale energy and relaxation and exhale tension.

(Continue to focus on your legs for the next 20-30 seconds)

 

Now, direct your awareness towards your feet.

Breath into the region with the tension.

Inhale energy and relaxation and exhale tension.

(Continue to focus on your feet for the next 20-30 seconds)

 

Inhale deeply into your belly 5 times.

Feel the relaxation throughout your body.

Observe this feeling of deep relaxation.

 

Inhale deeply into your belly 3 times.

Now, slowly return to the present moment.

Open your eyes when you are ready.

 

I also recorded this practice as a guided meditation. Once without background music and once with calm background music. Enjoy =)

 

Without background music:

 

With background music:

 

Love and hugs, Stephan

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