Perfect chair relaxation Welcome to a short relaxation practice in a sitting position that will refresh you on a physical,
Mental and emotional level.
Please sit down comfortably.
Close your eyes and keep them closed until you are told to open them.
Take a deep breath and as you breathe out,
Feel all your worries flow out of you.
Now bring your attention to the following parts of your body.
Your feet,
Legs,
Abdomen,
Chest,
Back,
Hands,
Arms,
Shoulders,
Neck,
Head.
Your body is completely relaxed.
Now bring your attention to the natural breath.
Become aware that you are breathing quietly and slowly.
Now become aware of the breath through the nostrils,
The natural breath flowing through both nostrils and meeting in the eyebrow center to form a triangle.
Feel the breath flowing through both nostrils and uniting in the eyebrow center.
Now start to practice mental awareness of breathing through alternate nostrils,
Counting backwards from 27 as follows.
27,
Inhale through the left nostril.
27,
Exhale through the right nostril.
26,
Inhale through the right nostril.
26,
Exhale through the left nostril.
25,
Inhale through the left nostril.
25,
Exhale through the right nostril.
And so on.
Continue the practice and repeat the numbers mentally.
Now develop awareness of your physical existence.
Become aware of your arms and legs and your whole body.
Now develop awareness of the room,
Walls,
Ceiling,
Noises in the room,
Noises outside.
Take your mind out,
Become completely external.
Sit quietly for a few moments and keep your eyes closed.
Start moving your body and stretching yourself.
Please take your time,
Do not hurry.
When you're sure that you are wide awake,
Open your eyes.
Enjoy your fresh and relaxed state.
