Practice Perfects Relaxation Technique

By Tim O'Brien

Here is a relaxation technique you can use anytime, anywhere. It is both, highly effective and portable.

Use it in bed to help you fall asleep. Use it at the office as a refreshing retreat from the rigors of work. Or use it at home, after work, to allow you to release any stress you built up during the day. Practice it as you read.

Place your attention on your left foot. As you inhale, feel as if you breathe in relaxation to your foot. As you exhale, feel yourself exhaling any tension in your foot.

Take long, deep breaths. Breathe with your stomach, allowing it to expand and contract. Let your chest and shoulders stay still. For each body part, take three or four calm, deep breaths.    

Now, draw your attention from your left foot up to your left hip. Imagine you see your awareness pulling any tension or soreness up your leg. Feel that tension leave as you exhale.

Involve your sense of hearing also. As you inhale and exhale hear the sound of your breath as it enters and leaves your nose.  

Place your attention on your right foot. Draw up your breath and awareness from your right foot to your right hip. Now imagine a warm, soothing, vibrating light, encircling your hips. See, feel and hear this light join with your breath as you completely relax the lowest part of your spine and hips.

Now, draw the soothing light and sound from the base of your spine to the spot right behind your navel. Breathe in relaxation and exhale tension from your lower stomach area.

Feel yourself releasing all tension from both your skin and muscles, and also from your internal organs. Every part feels relaxed.

Draw your attention up your spine from the navel to the space right behind your solar plexus. Inhale and exhale, relaxing your middle back and stomach.

Now, raise your attention and relaxation up a few inches to a spot right behind your heart. Completely relax your heart, lungs and rib cage.

Place your attention in your left hand. Relax your fingers, palm, wrist, forearm, elbow, upper arm and shoulder. Now relax your right hand, arm and shoulder. If your attention ever wanders, that's OK. Just bring it back to the body part you are concentrating on and continue.

Now place your attention at the base of your throat. Draw the light and relaxation up your neck and into your head. Relax your neck, ears, scalp, chin, lips, cheeks, jaw, eyes, forehead. Relax your brain.

Feel the soothing, vibrating light penetrate and relax all regions of your brain. Then relax your mind. Feel it slow down, relaxed, peaceful, calm and serene.

Finally, place your attention on the tip of your nose. Focus on the sound, feeling and temperature of your breath. Become aware of your entire body at once. With each breath feel yourself breathing in total relaxation to every cell. As you exhale, feel all tension draining from your body like a liquid.

Continue calmly watching your breath for as much time as you have available. Use this technique as often as you can. Soon, through conditioning, just thinking about the process will induce a state of deep relaxation.