Silverm00n
03-21-2006, 02:24 AM
Progressive Deep Relaxation
Lie on your back and close your eyes. Inhale, tense your right leg, lift it about six inches from the ground, hold it up for a few seconds, then let it drop as you exhale. Work your way up the body, doing this with your left leg, buttocks, right arm, and left arm. Puff your abdomen out like a baloon as you inhale, then release it as you exhale. Pucker your face as if tasting a sour lemon, then relax it. Finally, imagine any remaining tension draining out of your backside like dirty water down a pipe. Notice how deeply relaxed you feel.
Wave of Breath
Place your right hand on your heart and your left hand on your abdomen. Inhale into your abdomen, feeling your left hand rise like a swell of water. Keep inhaling into your lower and then upper chest, feeling your right hand ascend as the ribs expand. Envision the breath as a wave flowing toward the shore of your heart. Reverse the process as you exhale, releasing air from the upper chest first, then the lower chest, then the abdomen, witnessing the wave of breath fade away. Repeat this cycle for several minutes.
Directed Visualization
Imagine you're holding a square of chocolate. Is it smooth or chunky? Solid or melting? Do you want to gobble it up or leisurely relish each nibble? Notice other sensations. Does it smell sweet of earthy, nutty or fruity? Is your mouth watering? Now envision taking a small bite. Continue this visualization until the chocolate is gone. Observe how content you feel.
Lovingkindness Meditation
There are countless ways to meditate, whether concentrating on your breath, a sound, an object, or a prayer. This excercise uses simple phrases to generate lovingkindness toward yourself.
Sit in a comfortable upright position. Begin repeating, "May I be free from fear. May I be happy. May I be peaceful." Notice your body, in all of its ease or discomfort, and return to the phrases. Observe your mind, whether it's agitated or tranquil, then repeat the phrases slowly and with purpose. Sense your emotions, from joy to sorrow, and come back to the phrases, connecting to their meaning. Stay with them as long as possible. Open your eyes when you're ready. See how embodying these intentions can bring you the warmth and well-being you seek.
Lie on your back and close your eyes. Inhale, tense your right leg, lift it about six inches from the ground, hold it up for a few seconds, then let it drop as you exhale. Work your way up the body, doing this with your left leg, buttocks, right arm, and left arm. Puff your abdomen out like a baloon as you inhale, then release it as you exhale. Pucker your face as if tasting a sour lemon, then relax it. Finally, imagine any remaining tension draining out of your backside like dirty water down a pipe. Notice how deeply relaxed you feel.
Wave of Breath
Place your right hand on your heart and your left hand on your abdomen. Inhale into your abdomen, feeling your left hand rise like a swell of water. Keep inhaling into your lower and then upper chest, feeling your right hand ascend as the ribs expand. Envision the breath as a wave flowing toward the shore of your heart. Reverse the process as you exhale, releasing air from the upper chest first, then the lower chest, then the abdomen, witnessing the wave of breath fade away. Repeat this cycle for several minutes.
Directed Visualization
Imagine you're holding a square of chocolate. Is it smooth or chunky? Solid or melting? Do you want to gobble it up or leisurely relish each nibble? Notice other sensations. Does it smell sweet of earthy, nutty or fruity? Is your mouth watering? Now envision taking a small bite. Continue this visualization until the chocolate is gone. Observe how content you feel.
Lovingkindness Meditation
There are countless ways to meditate, whether concentrating on your breath, a sound, an object, or a prayer. This excercise uses simple phrases to generate lovingkindness toward yourself.
Sit in a comfortable upright position. Begin repeating, "May I be free from fear. May I be happy. May I be peaceful." Notice your body, in all of its ease or discomfort, and return to the phrases. Observe your mind, whether it's agitated or tranquil, then repeat the phrases slowly and with purpose. Sense your emotions, from joy to sorrow, and come back to the phrases, connecting to their meaning. Stay with them as long as possible. Open your eyes when you're ready. See how embodying these intentions can bring you the warmth and well-being you seek.