As you begin your meditation,
Find a comfortable seated posture with your spine as straight as is comfortable.
Begin by focusing in on your breathing.
If possible,
Breathing in and out through your nose.
One of the great secrets of yoga is that your breath,
Body,
Mind,
And emotions are intertwined.
As you begin to slow your breathing,
Your mind becomes more calm,
Your body relaxes,
And you feel more clarity in your emotions.
Feel your breath slowing down,
Becoming deeper and smoother.
Enjoy the feeling of your breath.
As you breathe in,
Become aware of the muscles in your forehead and around your eyes.
And as you exhale,
Allow those muscles to release and relax.
As you breathe in,
Become aware of the muscles in your jaw and cheeks.
As you exhale,
Allowing those muscles to release and relax.
As you breathe in,
Become aware of the muscles in the back of your neck and shoulders.
As you exhale,
Feeling those muscles release and relax.
Now as you breathe in,
Feel your chest opening and expanding.
And as you exhale,
Allow the muscles in your chest to relax.
Allow that feeling of relaxation to sink all the way into your physical heart,
Into the very core of your being.
Breathing in an awareness of your chest,
Your heart,
Exhaling,
Feeling relaxation.
Now as you breathe in,
Become aware of your solar plexus.
As you breathe in,
Feel your solar plexus,
Your abdominal region expanding.
And as you exhale,
Allow that feeling of peacefulness and calmness to flow down from your heart into your solar plexus.
Now use this same technique to relax one other area of your body where you feel or suspect there's tension.
Simply breathe in an awareness of that area of those muscles.
And as you exhale,
Allow the muscles in that area to release and relax.
You can also use this technique to bring awareness to a part of your body that you've forgotten about or haven't thought about for a long time.
Our mind and emotions flow throughout our body.
So bringing awareness to forgotten parts of our body will awaken realms of mind and emotion.
Now simply become aware of the feeling of relaxation and calmness that you've brought into your physical body.
Press this feeling into your memory.
This is your natural state of being.
Take a few moments to simply enjoy being calm,
Balanced,
And relaxed.
Using this simple but effective technique is one of the fastest ways to bring yourself into a state of calmness and relaxation in five or six minutes.
