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Basic Relaxation Techniques Create Better Health
By Chesa Keane
Basic Relaxation Technique
When you first try this exercise, you may want to begin by
lying on the floor or on your bed. However, if you are tired,
you may find that you cannot stay awake and you won't be
able to develop the skill of conscious relaxation. This is a great
exercise to help you sleep better at night, but for purposes of
developing an awakened sense of relaxation, consider whether
lying down works for you or not. If you too easily drift off to
sleep, begin by sitting in a chair where you are comfortable and
your back is straight and your feet touch the floor.
Loosen any tight clothing, such as your shoes, collar, or belt.
Whether you begin by lying on the floor or not, you will
eventually graduate to sitting either in a chair or on the floor.
The purpose of this technique is to be able to mentally call
relaxation to your body anytime, anywhere regardless of where
you are or what physical position you find yourself. You are
going to scan your entire body, locating tension pockets and
relax each area, one area at a time, releasing tension
completely. Here's how:
Focus your attention on your breath until your breathing begins
to slow and deepen. Keep your mind focused on your breath.
You might also conjure some peaceful image as you do this
exercise. As you do so, you have already begun to relax.
You attention will first focus on your feet, beginning at the
toes. Starting with the toes, wiggle your toes, squeezing and
flexing, and then relax and release any tension. Next, rotate
the ankles, followed by flexing and pointing the feet. Then
relax and release. Move up to the calves and the long muscles
of the thighs with your attention, tensing and relaxing until you
can let the tension go; your feet will fall outward comfortably.
Next, move your attention to your abdomen, midriff and lower
back. This is another part of your body that can easily carry
excess tension. Tighten your abdominals; hold the tension for a
count of five, and then release. Do this two more times,
releasing tension each time you relax. You may find yourself
adjusting the angle of your lower back as you encounter and
release tension.
Shoulders and arms are next. Shrug your shoulders, tense and
release your arms, clench and release your hands. Do this
three times and finally, release all tension and let your arms and
shoulders relax. Even as you are relaxing and feeling your
tension drain away, remember to continue focusing on your
breath. Between each area of focus, draw your attention back
to the breath and let all tension leave your body with the out-
breath and draw in a sense of relaxation with the in-breath.
Are there any other tense muscles in your head or face or
neck? Probably, since this is a major focal point for tension.
Focus directly on your facial muscles, opening the mouth and
eyes wide three times and then consciously release tension and
let your face relax. If you feel tension in your neck, turn your
head slowly to the right and then the left a few times and
finally, settle the neck to relax. Finally, shift your attention to
the very top of your head. Consciously tighten the scalp by
lifting your eyebrows and then scrunching them. Do this a few
times and when you release and relax the tension, your scalp
will relax.
At first you may have to retrace these steps until all regions of
your body are relaxed at the same time. Keep at it until you
are able to relax completely. By focusing attention and
deliberate movement on various areas of the body, you are
able to let those muscles to relax.
When you have mastered this method of relaxation, you will
have gained control of the tension you are prone to carrying in
your body and you will be able to relax at will for the rest of
your life. Focusing on your breath, you can maintain this sense
of control by simple association. As a result, you can relax even
if you are in a room full of people. This is also a great beginning
point to begin your meditation.
In time, being able to relax will not take you 15 to 20 minutes,
but rather moments. By simply scanning the body with the
mind, and focusing on the breath, you will be able to achieve
quickly any level of relaxation you desire.
(c)2005 TAO Consultants, Inc. All rights reserved.
website: www.taototem.com
About the Author
Chesa Keane has taught meditation and self-help for more than 30 years. To receive your free starter Basic Meditation and Basic Relaxation Techniques and an introduction to a unique meditation tool, the TAO Totem, visit: www.taototem.com .
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