3-Step Meditation for Deep Relaxation

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.