Reduce Tension Meditation

This is a short meditation intended to help you relax.

You can sit or you can stand and we are going to center ourselves by beginning with a deep breath in to your belly.

And then let it out through your belly.

Now take a deep breath in to your head and allow your breath to come out the top through your crown.

As you stand or sit comfortably,

Make sure that your head is centered over your spine and that you are straight but not in a stiff position.

Beginning with your head,

Imagine tensing up your forehead and the top of your head and your jaws.

Tense them up and now let go.

And feel the relaxation flood from the top of your head through your eyes and cheekbones and jaw.

Now allow your shoulders to tense up and your arms and your fists and your back.

And hold it and now let that go.

Feel the relaxation come down from your head into your shoulders and your back.

And the relaxation floods down through your arms,

To your fingers.

And now do the same thing to your belly.

Tighten your belly,

Tighten your lower back,

Your hips.

Bring it in,

Bring it in and now let it go.

Just relax.

And now it's as if the top part of your body,

Your torso and your head and your arms are so relaxed,

They're just floating.

And now tense your buttocks and your sit bones and your legs and your ankles and your feet and your toes.

Tense everything up.

And now let it go.

Just completely relax either standing or in your chair.

And feel that relaxation now spread down from your head through your torso,

Through your legs into your feet.

Just imagine that complete relaxation.

Your body is just in a floating sensation,

Not tense.

Completely at ease.

Namaste.