3-Step Meditation for Deep Relaxation

3-Step Meditation for Deep Relaxation

For many of us relaxation means crashing out in front of the television at the end of a stressful day. But this does little to reduce the damaging effects of stress. To effectively combat stress, we need to activate the body’s natural relaxation response. This can be done by practicing relaxation techniques, deep breathing patterns and meditation. Release the pent-up tension, relax your body and empower yourself by this simple 3-step meditation process

Are you hassled by the pulls and pressures of everyday life?

Are the demands on your time and availability from multiple areas making you tense?

Are worries related to relationships, money or job making you stressful?

By this simple 3-step process you can conquer stress and regain control by becoming relaxed and peaceful:

1. Sit upright but relaxed or lie down with your arms by your side. Gently close your eyes. Allow your shoulders, neck, back and face to soften. Feel the points of contact between your body and the floor or chair.

2. Breathe deeply from the abdomen and exhale through your mouth. After a few deep breaths, mentally scan your body and become aware of your stressed muscles.

3. Begin to systematically relax those tensed muscles. First slowly tense and then relax the intended muscle groups. For instance, take your attention to the right foot. Gradually tense the right foot muscles, squeezing them tightly for a few seconds. Release and relax your foot and witness the tension flowing away. See how your foot feels as it becomes loose and relaxed. Shift your attention to the left foot and follow the same sequence of muscle tension and release. In the same way, steadily relax the other tensed parts of the body. Continue to breathe slowly and deeply. Gently wiggle your fingers and toes. Open your eyes to end the experiment.

After practice, you realise that stress or pain is a ‘message’ that melts away once it is ‘delivered’ and felt with a calm, peaceful, alert mind. When this occurs, happiness fills your being. Such contentment boosts the immune system, repair mechanisms and improves quality of life.

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Quotes

The true test of meditation is not how long you can sit, but how you think, process and respond to the situations of life.
Let the fragrance of Satsang linger long after it ends, let its wisdom seep into your belief system and transform your outlook, your attitude & your way of living.
Once you fall in love with the Divine, worldly pleasures quietly lose their taste. Like tea after something sweet, the world itself begins to feel bland.
The Guru teaches, touches and turns your focus within — to the pure Self. Make the most of every blessed moment in His divine presence.
When Dharma is embraced by conviction, not compulsion; by choice, not chance; and practiced with reverence, not as a routine, it becomes a joyful journey of inner transformation.
The Lord is ready to come; but the question is where will you seat Him? Prepare a golden throne within—a mind of stillness, purity, and glad acceptance.
Spirituality is not a separate activity but a way of living - a lifestyle that pervades and enriches every aspect of your life.
Let knowledge blossom into experience through your attentive reception, deep retention and timely recollection of the teachings in every situation.
As is the company, so is the enthusiasm. Keep the company of those awakened to the soul, and that same enthusiasm will gradually arise within you.
Paryushan is an invitation to pause, introspect, purify and reconnect with the pure Self.
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