- Take a seat or lie down on the floor in a relaxed spot. Draw your focus to your seated body. Take a few deep breaths to help you calm even more. Allow the breathing to return to normal after a few deep breaths.
- Pay special attention to your feet. Feel your feet making contact with the ground. Take note of their weight, friction, heaviness, and tactile sensations. Then take note of how the legs are positioned. Take note of the point where your legs meet the chair or the board.
- Feel the heaviness, pain, and touch once more. You should also pay attention to how your back lies against the chair and how your body is held in space. Whose feelings are you experiencing?
- Your attention can now be drawn to your belly. We frequently retain a great deal of stress in that area of our bodies. Is there any tightness or pain in your body? If this is the case, try to calm or soften your stomach. If it helps, guide your breathing into your belly by breathing more deeply into that region.
- Now it's time to focus on your hands. Do they appear stressed or close, or do they appear relaxed? Relax or soften your palms. Often, pay attention to how your arms are relaxing and feeling. Pull your focus up to your shoulders next.
- If you have a tense or loose shoulder? Allow them to be free. Drop and relax them—you can also wiggle them a little if it helps ease anxiety.
Make sure you are breathing normally.
- Now pay attention to your throat and jaw—another common source of tension.
- Relax your jaw first, then loosen and relax your face. Relax and take a deep breath.
- Then you'll find that your whole body is standing.
- Spend another minute or two silently scanning the whole body.
- Observe if any points of conflict remain, and if so, invite them to relax.
- Pay attention to the areas of the body that are calm.
- When you are fully calm, stay in this state for as long as you want, and only open your eyes when you are comfortable.
You may also want to read more about Mindfulness Meditation and Healing here.
