Relaxing into a Meditative State
There are times when you just would like to really relax and relieve all the tension we develop in our bodies every day. You don’t want to do all the work and mental gymnastics of imagining your dreams and goals and detailing them in your mind. You just want to relax! That is entirely understandable and you deserve that privilege too.
What we are going to show you here is a proven method to take all that tension you are feeling and give your mind and body a break. If you can do this, and this is a very simple and well-known method, you can be prepared to win at the manifestation game. Using relaxation techniques will open new doors to implement the Law of Attraction.
An agitated mind is like a windswept lake: you can only see the top of the water and the waves. What is below is hidden from you. A calm and relaxed mind is like a still body of water that reveals its depths and all that is contained there.
Some Further Thoughts
To realize all the dreams you want to manifest and understand and use the Law of Attraction, you have to seek to have the calm and relaxed version of your mind. This is a long-time method of meditation that will allow you to experience total relaxation. It is also an excellent way to fall asleep at night, so in light of this fact, it is recommended you do this mediation sitting up in a chair. You can lay down and this is a common practice for this meditation, but I have given you warning. You may wake up and a couple of hours will have gone by! By sitting up straight, you will be able to stay aware and as a result, experience the effects of the relaxation techniques.
Relaxation Meditation Method
This exercise will require about 20-25 minutes to do effectively, so make sure you have the time so you do not try to hurry through the process. Wear comfortable clothing that keeps you warm and remove your shoes.
When you are ready to get started, take in a long, deep breath into your stomach. Hold that breath for 5-6 seconds and feel the air reaching all the parts of your stomach. Repeat this 2-3 times until you feel your whole body relax. Now start to breathe normally. Notice how the body contracts with each exhalation. Do this type of natural breathing as you go through each step of this meditation.
Your goal here is to focus on individual parts of your body from the tip of your toes to the top of your head.
The Process
Now, focus on your feet and toes. Sense whether they feel warm or cold. Curl your toes and flex your entire foot and hold that flex for 5-6 seconds. Relax your feet, allowing them to relax from the flexing.
Shift your attention upward to your ankles and calves. Try to sense any sensations in that area. Flex the ankles and calves and hold for 5-6 seconds. Allow your calves to relax and send your breath to this area. Don’t force it, just send your intention with your breath and allow your body to do the work.
Move up to your knees. How do they feel to you? Can you feel any sensations there? Breathe into this area then just let go. If you don’t feel anything in any area, don’t try to force it. Spend 5-10 seconds in each area and then move on.
Move up to the thigh/hamstring area. Do the same thing here: Flex and hold the entire thigh/hamstring area for 5-6 seconds, then let yourself relax that area. Be sure to continue to breathe normally and feel the breath enter each area as you focus on it and as the area relaxes from flexing it.
Now the buttocks. Do the same process. Flex for 5-6 seconds, relax and breathe into the area.
Moving to the pelvic area, just focus your attention on that area and breathe normally. Focusing on an area allows it to relax.
Next, your stomach area. Our stomach is a very intelligent organ that often responds to our emotions. Flex the stomach area and allow it to relax. Breathe!
Focus now on your lower back, another frequent receptor of our stressful situations. Flex the muscles in the lower back and top of your buttocks. Relax.
Feel your chest area. Feel it expand and contract as you breathe in and out. Flex the pectoral muscles and allow them to relax. Feel them melting into your heart.
Move your attention to the upper back and shoulder blades. Flex them and relax.
Turn your attention to your on your shoulders. Flex and relax.
Next the biceps and triceps area. Flex, hold 5-6 seconds and relax.
Forearms, same drill!
Now rest your focus on your hands. You don’t need to look at them, just feel them and think about them with your mind. Clench your fingers into a fist and squeeze them. Repeat this action two or three times. A lot of tension is held in our hands and this will release that tension.
Let your awareness rise up to your face. Our face is the mirror of our mind, and our feelings are reflected in the face. Move your attention to the forehead, then the cheeks, jaw, chin, lips and tongue. Spend 4-5 seconds on each part. It is difficult to flex these areas but you can move each of them a bit and then focus on just relaxing that individual part.
Feel your nose and the cool air coming in and the warmer air going out. Feel your eyes. Are they relaxed? Make it so!
Okay, now just become aware of your entire body. Feel the sensations from this meditation/exercise and feel how totally relaxed you are.
You probably understand why this is such a good meditation to do when you go to bed at night. You will sleep soundly!
After you have mentally scanned your body and sensed the feelings in the various parts, open your eyes, take a couple of deep breaths, and stretch a bit. You are totally relaxed now and feeling refreshed and invigorated.
Final Thought
This meditation is one of the most effective ones to get in touch with your body and as a result, achieve a high level of relaxation. Enjoy it!