This meditation is great for people who hold a lot of tension in their muscles. It focuses on muscle relaxation and will likely take 5 – 7 minutes
I use this one sometimes to help me sleep, so I will give you the laying down instructions. (This can also be done sitting in a chair with your feet on the ground, hands open in your lap. If you prefer that version, adjust your visualization to match your sitting position.)
Lay on your back, close your eyes and breath in and out as you would naturally for 4 – 8 rounds, paying attention to your breath – where in your body do you feel it? What do you notice about your breathing?
Breath in to the count of 4 and out to the count of 4. Do this 4 – 6 times.
Breath in counting slowly to 4, filling first your belly with air, then your lungs, hold for 2 counts and slowly breath out.
With the next long deep breath, instead of counting, imagine the oxygen flowing to your feet, relaxing them, “melting” your feet into the floor.
With the next deep breath, imagine the oxygen flowing to your calves, relaxing them so they melt towards the floor.
Breath deeply, relaxing your knees and thighs. Let your upper legs relax so that your feet naturally fall pointing slightly out.
Continue this way until you get right to the top of your head. Progressively relaxing:
Lower back, and deep belly
Mid back and internal organs
Chest and upper back
If there is any particular part of your body where you hold a lot of stress feel free to spend extra time letting your breath relax that area.
Remember if you have any physical discomfort pay attention to your body and adjust your position; after all it is a lot easier to relax muscles when you are comfortable 🙂