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Relaxation
Submitted by Member: noelle
This is a relaxation sequence that is intended to be part of a longer session... but... it is one you can record in your own voice and use the tape prior to meditation while you are still learning to relax properly, tweakng it a bit to suit areas where you most need time or reminders to fully relax...
1) "Close your eyes. Direct your awareness to your eyelids. (pause for 2-3 seconds). Notice any muscles which may be tense. (pause) Cause your eyelids to relax. Relax each muscle so that your eyelids become completely relaxed. (pause)"
2) "Direct your awareness to your scalp. (pause). Notice any muscles which may be tense. (pause) Especially notice the small muscles around the edge of the scalp. Relax your scalp (pause). Relax your scalp. Relax each muscle so that your scalp becomes completely relaxed. (pause)"
3) Direct your awareness to your face (pause). Notice any muscles which may be tense (pause). Allow the muscles of your face to become completely relaxed (pause).
4) Direct your awareness to your jaw. Become aware of the muscles which control you jaw (pause). Allow your jaw to relax. Relax each muscle so that your jaw is loose -- completely relaxed (pause).
5) Direct your awareness to your neck. Become aware of the muscles which control your neck (pause). Relax your neck. Relax each muscle. Relax each nerve. Relax each cell. (pause) Allow your neck to become completely relaxed.
6) Direct your awareness to your hands. Become aware of the many small muscles and bones in your hands. (pause). Relax your hands. Allow each muscle, each nerve, each cell to become completely relaxed.
7) Direct your awareness to your chest, an area containing muscles, organs, glands and nerves. (pause) Relax each muscle, each organ, each gland, and each nerve. Allow each cell to function in a normal rhythmic manner. (pause) Allow your chest to become completely relaxed.
8) Direct your awareness to your abdomen, an area containing muscles, organs, glands and nerves. (pause) Relax each muscle, each organ, each gland, and each nerve. Allow each cell to function in a normal rhythmic manner. (pause) Allow your abdomen to completely relax. (pause)
9) Direct your awareness to your legs. (pause) Notice any muscles which may be tense. (pause) Relax your legs. Allow your legs to become completely relaxed. (pause)
10) Direct your awareness to your feet, an area of many small muscles and bones (pause). Notice any muscles which may be tense. (pause) Relax your feet. Allow your feet to become completely relaxed. (pause)
a. It's a wonderful feeling to be relaxed, a very natural and healthy state of being. Any time you desire to return to this state of relaxation, all you have to do is take a deep breath and as you exhale, mentally repeat the word RELAX three times and you will become completely relaxed.
b. You are in complete control at every level of mind. You are relaxed but mentally alert and aware. Should you choose to terminate this session, you need only to open your eyes.
c. Should someone call you in case of danger or an emergency, you will immediately be alert and aware and fully oriented to the present time and place.
(I did not write this, I was given it by a friend with her blessings to share it with others.)
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