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For People On The Go This Is A Technique For Deep Relaxation.

Deep relaxation is a process that takes time to learn. Begin with 5 – 10 minutes and increase time gradually. You can record the instructions and listen to them as you meditate.

Use a timing device so you won’t need to keep checking your watching.



Instructions:

Sit comfortably in a chair with your head, neck and back erect but not stiff, and your shoulders relaxed. Place your hands comfortably in your lap or on your knees. Allow your feet to rest flat on the floor. Loosen any tight clothing. Allow your eyes to close slowly. Feel your belly gently expand and recede, rising with each inbreath and falling with every outbreath. With each outbreath feel your body become more relaxed. Become aware of your feet resting on the floor, of your legs and buttocks against the chair, of your back against the back of the chair. Now become aware of your breath as it passes by the nostrils back and forth, in and out.

When thoughts arise, notice them and then let them go. If sensations appear in your body, notice them and let them go too. Bring your attention back to your breathing each time it wanders off and simply experience each inbreath as it comes into your body and each outbreath as it leaves. Feel or imagine the breath moving through your body, down into your chest, into your belly, your legs, and your toes on each inbreath, and up from your toes, your legs, your belly, and chest on each outbreath and out through your nose.

As best as you can, avoid judging yourself or your thoughts or feelings. Just note them, trying not to pursue them or reject them. You see clearly what is here in this moment and then let it be. Return to your breath, maintaining moment-to-moment awareness as it continues to move in and out of your body. 

At the end of the time you’ve allotted, allow your eyes to open and gradually accustom yourself to the world around you. You may as well find that the feelings of relaxation, awareness, and acceptance the you have just experienced will deepen as you continue to meditate.

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