Relaxed Body, Relaxed Mind

WEEK ONE RELAXATION TECHNIQUE

This simple technique relaxes your entire body, thereby relaxing your mind. As through directing your attention to specific body parts, to tighten the muscles then let them go, a proven technique to calm your mind in the process.
As before, follow Kara’s preparatory tips, and, having shuffled around, to find your most comfortable position, direct your attention down to your toes, scrunch them over, to let them fall away, completely letting go of any tension in your toes.

Moving up to your calves, under enormous pressure when seated for long periods of time, gently tighten your calves, feeling them ball up, to release them, letting them go soft.

Keeping your lower legs relaxed, now tense up your thighs and hamstrings to let them release back. 

Now your glutes, tense them up, feeling your body slightly rise up from your chair as you do so, now let your glutes go, sinking deeper into your chair, your whole lower body now relaxed &  heavier, sinking deeper into your seat.

Next contract your stomach muscles, pulling them in, feeling them harden and tighten, to slowly and completely unwind them.

Sense into your chest, constricting your pectoral muscles or pushing your chest out, to then slowly let them loosen, softening.

Now your back muscles, picture and feel them tightening, sensing into them, constricting them, to let your spine settle deeper into your chair.

Keeping all these muscles relaxed, squeeze and lift your shoulders up towards your ears, to let them gently drop back, fully relaxed, feeling your neck lengthen as a consequence.

Moving onto your arms. tense your upper and lower forearms, to let everything go.

Next your hands and fingers, scrunch them up tight into a ball, to release them, feeling the calm this brings from everyday ‘doing’.

Gently move your head (as long as you have no neck impingements) from side to side, esing out any tension here.

Then squeeze up, scrunch up all your face muscles tight, letting them completely go, feeling the deep peace this brings.

Finally, with closed eyes, stare intensely into the back of your eyelide, making your eyeballs tight, to then let them sink back into their sockets, perfectly at ease.
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Just enjoy this feeling of complete bodily relaxation, and let your mind drift away.

Body Relaxation Adepts can perform this entire relaxation process in seconds, so familiary are they with the process, and, as seen on many You Tube videos, this process looks like a ripple or wave flowing through the person, from a highly practiced Meditator.

For further Information or Questions on this weeks Meditation  please contact Kara on : 99029952
Guided Group Meditation & One to One classes are also available.