Simply Relax

Warning: Relaxing will not make you lazy. Holding tension depletes your energy. Let yourself relax and free up energy for more productive activities. This practice encourages you to notice your breathing and any unnecessary tension in your body. It will leave you feeling calmer and more focused.

Transcript

Hi,

And welcome to the Mind Management Simply Relax 3-Minute Meditation.

Relaxation is often associated with sleepiness or lying on the couch after a long day.

But our goal here isn't to make you feel sleepy or lazy.

Relaxation is the ability to let go of unnecessary tension.

Tension that can drain you of energy and get in the way of your maximum productivity.

It requires an enormous amount of energy to hold on to tension and to remain tense.

By letting that tension go and by relaxing your body,

You'll have more energy to use to tackle the things you want to do with your day.

So let's begin by sitting tall but comfortably.

Your feet flat on the floor,

Your hands resting in your lap,

And your eyes closed.

Begin simply by noticing your breath as it comes in and out of your body.

How are you breathing today?

Are your breaths short and shallow or long and deep?

As you notice the rhythm of your breath,

See if you can let your breaths become a little longer.

Now bring your attention to your feet and ankles.

Feel your feet on the ground and let the muscles of your feet and ankles relax.

Bring your attention to your legs,

From your calves and shins up through your knees and thighs.

Let the muscles of your calves and shins relax.

Allow your knee joints to soften and feel the muscles of your thighs relax.

You can notice the backs of your thighs resting on the chair.

Bring your attention to the back of your torso,

From your seat up through the low,

Middle,

And upper back.

Let the muscles of your back relax,

Even as your spine remains tall.

Bring your attention to the front of your torso and let the front of the torso relax from the chest down through the rib cage and into the stomach.

Bring your attention to your shoulders,

Arms,

And hands.

Let your shoulders relax away from your ears and let the muscles of your arms and hands relax.

Feel your hands resting softly on your thighs or in your lap.

Bring your attention to your head,

Neck,

And face.

Let the muscles of your neck and face soften.

Feel your tongue rest behind the tips of your teeth and let the jaw,

Cheeks,

Eyes,

And forehead relax.

Now take a mental scan from head to toe.

Do you feel a little calmer and more relaxed?

Bring your attention back to your breathing.

As your breath comes in and out,

Feel the amount of potential energy your body holds to take you through the rest of the day.

Imagine yourself staying relaxed yet re-energized as you go about your work,

Clear,

Focused,

And calm.

Start to move your fingers and toes and bring your awareness back into the room.

Slowly open your eyes.

Thanks for meditating with us today.

We look forward to seeing you tomorrow.

Reviews

This is exactly what I needed during a busy day of doing household things. Just having that moment to relax, helped me focus on things just a bit better. I will be doing this again, even if it's doing it again today just to have that moment to relax. Thank you so much for making this. I loved it.

Perfect for a quick release of tension throughout the body and bringing your focus back to your breath 🙏🏼

Short and simple. Thank you.

Thank you! Lovely and perfect way to start the day.

Simple yet effective! Thanks for sharing your gift! 💗

Thank you! Quick & simple!