Search Results for 'relaxation'

Basic Relaxation

 For this one lying on the floor is actually best. Please try not to fall asleep though! Put your palms down on the floor by your sides. Your feet should be just a few inches apart.

OK. Now just lie still for a few seconds. Let your thoughts gradually quieten down. Without any force at all let your breathing become naturally deep and regular. Now feel the weight of your body on the floor.

Now we're going to very quickly just 'name' some parts of the body in turn. Centre your consciousness briefly on each of these parts as you name them to yourself. Toes, feet, ankles, calves, knees, thoughs, groin, midriff, chest, shoulders, hands, arms, neck and head. Be aware of any areas where there is particular tension. OK? Now I'll just explain the next bit before we do it.

What we're going to do is spend five seconds making our whole bodies as tense as we possibly can. Then we're going to release all of that tension in one go, pushing it out and up and away from us. But before we do this, on the count of three take a long deep breath in. One, two, three -now tense as many muscles in your body as you possibly can, and when I count three push the air in your lungs out at the same time as you let go of every last little bit of that tension. One, two, three -push away the stress!

Now concentrate on your breathing. Breathing in through the nose and out through the nose is best here, but find some other way if that is uncomfortable for you. Let your breaths be deep, and let your mind be still. Just watch the way you take in the air and how it fills your lungs. Hold the air in your lungs for just for a second or two before you breathe out, and wait for just a second or two before you breathe in again. Just watch your breath for thirty seconds or so. If you get distracted or your mind wanders, then gently bring it back.

Now try and maintain the sense that by letting the body relax, and by allowing the mind to be still, so you are letting all parts of the system become more integrated. By simply being calm, and aware, you are letting bodymind become more balanced. More efficient. More energised. Be calm in this attitude for another minute or so.

Now gradually bring yourself out of the meditation, slowly bringing your attention back to where you are.

by Richard Ebbs

Link: Meditation

Category: Meditations and reflections

Tradition: Buddhism

· meditation · relaxation · daily · spiritual practice · Richard Ebbs

Zazen meditation

 Zazen is the classic Zen meditation. (Perhaps deceptively) sometimes described as 'sitting quietly doing nothing'. A common practise among Japanese Zen Buddhist monks and nuns.

 

It's traditional to sit in the lotus or half-lotus posture here, (see Posture) but if this is uncomfortable for you then sit in a straight-backed chair.

Your hands should rest in the lap, with the both hands palm uppermost, and the left hand resting on the right hand. The tips of the thumbs should be lightly touching each other.

Make sure your spine is straight. Push your lower back forward slightly and expand your chest while making sure your head is upright. Gently move from side to side until you find the balance point that is most comfortable.

Keep your eyes open just a tiny bit ('neither open nor closed') and look at the floor a few feet in front of you. Breathe in and out through your nose, keeping your mouth shut and the tongue resting gently against the roof of the mouth.

Take a few deep breaths, exhaling all of the air in your lungs each time, and then let your breathing find it's own natural deep rhythym, without force of any kind.

Watch the breath. When the mind wanders, gently bring it back again to that simple awareness. Be still. Relax. Be easy on yourself. Don't judge yourself harshly. Just keep the attention on your breathing, and when the mind wanders, just gently bring it back again.

Be here now. Engage fully in the moment. Breathe, and be fully, vitally present.

When you choose to come out of the meditation, first come back to a full sense of being engaged in all of your body. Then gently move your your upper body around in small arcs before stretching your legs out. Don't stand up too soon if your legs are stiff!

by Richard Ebbs

Link: Meditation

Category: Meditations and reflections

Tradition: Buddhism

· meditation · relaxation · daily · spiritual practice · Richard Ebbs · Zazen · sitting

Loving kindness meditation

Many Buddhist traditions practice Metta Bhavana, or loving kindness meditation. (Metta means loving-kindness.) The meditation is in several stages (the classic version has five). At each stage, silently recite a mantra, linked to the breath. The first line is said on the inbreath, the second on the outbreath, and so on.

Link: Read more about Loving Kindness Meditation

Category: Spiritual practices

Tradition: Buddhism

· Metta Bhavana · meditation · mindfulness · loving kindness · relaxation

Relaxation Music and Videos from Enhanced Healing

Committed to providing visitors the finest quality in relaxation music and videos. Dedicated to delivering holistic lifestyle information through health and wellness articles.

Link: Relaxation Music and Videos from Enhanced Healing

Category: Recommended websites

Tradition: New Age

· meditation · daily · spiritual practice · relaxation