Start this exercise by lying down on the floor, in a place that you feel relaxed and secure, (not in your bed.)
Play relaxing music (with out words, except for mantras.)
Dim or turn off the lights and close your eyes. It helps to place an eye pillow, or if you don’t have one, use a small towel or piece of fabric, roll it up and place on eyes.
Start by breathing deep through the nose, using your full lung capacity. Inhale by pushing the abdomen outward and exhale through the mouth. It is recommended that you do this at least 3 times. Making a sound during the exhale that sounds like, AAAAAAAAAHHHHHHHH.
After 3 times, inhale and exhale slow and deeply through only the nose, for the duration of the exercise.
Step 1: Maximize all the information that you receive through your senses.
With your eyes closed, place all your attention that is coming through your senses, (Hearing, Touch, Taste, Smell, Sight.)
Try to capture all the sounds that are coming from the place you are in, also pay attention to other sounds that may come from your surroundings, room next door, outside, trucks passing, people talking, animals, the vibration from the music you playing, etc. |
Notice how the senses are affecting you, they may relax or do completely the opposite.
Be conscious of the sensation of touch, i.e Clothes touching your skin, feeling the floor beneath you, etc.
Feel the taste in your mouth.
Maximize your sense of smell. You may capture the smell of wood, water, nature, your own smell, and/or any smell that characterizes the place you are in.
Step 2: Forget about all the information that comes from your senses and maximize all the information that comes from inside your body.
Feel the ribcage expanding and contracting at the rhythm of your breath.
Go deeper and try to find your heartbeat. You may feel it pounding in your chest, arms, and little by little in the rest of your body. Finally try to feel it in your head. Remember that the skull is built by several bones connected by sutures, and this is what allows you’re to expand and contract with the rhythm of your heartbeat. Feel the whole body from head to toe expanding and contracting at the rhythm of your heart, and be aware that this is happening consciously or unconsciously all the time. |
Step 3: Open all the doors of perception.
Until now you have only been paying attention to one sensation at a time.
Realize that everything is happening at the same time. The Sound from cars in the street, your heartbeat, the contact of your skin with the clothes, the lungs expanding and contracting, etc.
REMIND YOURSELF , THAT ALL OF THESE THINGS ARE HAPPENING AT THE SAME TIME. Observe how your body and mind are relaxed when you become aware of it.
Step 4: Equalize all the perceptions.
Give the same intensity to all the sensations. It is possible that an area of your body has more intensity than the others, i.e. Knee hurts, shoulder tension, baby crying, cell phone ringing, people shouting, etc.
REMEMBER: Keep intensity the same.
Now Simply:
RELAX & ENJOY!!! |
