You can do these relaxation
techniques with your child. These techniques can work with all ages.
- Loosen your
clothing and get comfortable.
- Tighten the
muscles in your toes. Hold for a count of 10. Relax and enjoy the sensation
of release from tension.
- Flex the muscles
in your feet. Hold for a count of 10. Relax.
- Move slowly up
through your body- legs, abdomen, back, neck, face- contracting and
muscles as you go.
- Breathe deeply
- Get in a comfortable
position. Minimally tighten your right fist so that you feel only the
smallest amount of tension. Hold it
at this level.
Be sure you continue to breathe... Now let go and relax...
Observe the difference in feelings between the right and left arm and
- Now minimally tighten
your left fist. Hold at this level so that you just feel the tightening...
Let go and relax. Let
through the arms and the rest of the body.
- Now tighten
ever so slightly the following parts of your body.
(Each time tighten only to the point at which you can observe tension,
where you become conscious of or can "feel" the tension. Hold
the tensions at that level, and be sure you tighten only the intended
muscle while the rest of the body stays quiet and relaxed. Be sure you
continue to breathe. Each time you let go, let those parts relax further
and further.) Tighten ever so slightly your scalp... let go and relax...
Let the face become smooth and soft... Let the eyes sink into their
sockets... Now slightly tighten the throat and neck. Hold it... Let
go and relax.
- While continuing
to breathe, minimally tighten the triceps. Be sure the neck eyes
and tongue are relaxed...
- Raise your shoulders
to your ears minimally. Be sure the neck stays loose. Observe how the
different from the
rest of the
body... Let go and relax. Feel the relaxation sinking
through the body... Minimally
tighten the stomach. Keep breathing... Let go and
relax. Minimally tighten the buttocks... Let go and relax.
Minimally tighten the
and thighs... Let go and relax. Let yourself reach
an even deeper level of
relaxation, a calmness and serenity.
- Now minimally
tense every muscle in your body so that you just feel the minimum
back... legs... stomach... Be sure you keep breathing.
in every part... Let your whole body relax. Feel
of calmness as you stop tensing.
- Now, with your
eyes closed, take a deep breath and hold it. Note all the minimum
Note the feeling of heaviness.
The following are simple meditation exercises. If you are interested
in more complex processes and visualizations, many books and
audio tapes are
Focusing on the breath is one of the most common and fundamental
techniques for accessing the meditative state. Breath is
a deep rhythm of the body
that connects us intimately with the world around us. Close
your eyes, breathe deeply and regularly, and observe your breath
as it flows in
and out of your body. Give your full attention to the breath
as it comes in,
and full attention to the breath as it goes out. Whenever
you find your attention wandering away from your breath, gently
back to the
rising and falling of the breath. Inhale through your nose
slowly and deeply,
feeling the lower chest and abdomen inflate like a balloon.
Hold for five seconds. Exhale deeply, deflating the lower chest and
Hold for five seconds. Do this three or four times, then
your breathing to return to a normal rhythm. You will begin
change come over
your entire body. Gradually you will become less aware of
your breathing, but not captured in your stream of thoughts. You
will become more
centered inward. You will just "be there."
Sound entrains us in the busy world, but it also whispers of breeze and
birds and children playing. Close your eyes, breathe deeply and regularly,
and separate from the chatter of the stream of thoughts which flow through
your mind. As your mind quiets and you relax, become aware of the variety
of sounds which surround you. There is no need to do anything but listen.
Listen with your ears; listen with your heart. Let your focus gently float
among the sounds of the world. Gradually you will flow inward, toward
your center. Eventually you will not hear anything.
This exercise involves going into the very center of
your being. Close your eyes, breathe deeply
and regularly, and
that you are going
deep, deep into a well within your center.
Visualize that this beautiful, deep well goes infinitely
down and down.
in as you descend,
and absorb all the cool, soothing, healing
energy that is buried deep in
this bountiful well. Breathe out as you descend,
and expel all the negative thoughts and energy which you
inner world has its own essence, its own reality,
its own light. Feel the silence, peace, and calm; no noise
reach you here,
Breathe deeply and slowly, experiencing your
deepest, most serene essence in the silence of your deep
This exercise provides balance and connection upward
Close your eyes and breathe deeply and
regularly. Visualize clean white light
above down into the
top of your head,
your body, and out your feet into the
center of the earth. As the light flows
through you, allow it to illuminate
every cell of your body. Imagine every
cell bright and
emerald light coming up from the earth,
into your feet, up your legs, up your
the top of
Allow it to swirl
healing and nourishing and connecting
you intimately to the
very core of the earth of which you
are a part.
Now allow both lights to flow through
you, white from above and green from
in a bright
throughout your being.
connection to the earth and the heavens,
feel the calm nourishment of the energy,
truly your home.
Whether spoken or not, words and sounds
have vibrations which can be conducive
eyes and breathe
deeply and regularly.
on a word or phrase which has meaning
to you. It could be a mantra, a name,
or a concept
your mind with each exhalation. When
wanders, gently return it to the
word as it repeats with your
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