Relaxing Your Body and Releasing Discomfort During Meditation

Use this meditation sequence, along with the breathing technique to help you enter a state of relaxed awareness.

Sit or lie comfortably on the ground with your legs stretched out in front of you. Begin your meditation, as always, by breathing freely, easily and deeply.

Concentrate on relaxing each part of your body in turn, beginning with your feet, then your legs, lower body, chest, arms, back, shoulders, and ending with your facial muscles. As you meditate, repeat to yourself, �€Å"I am feeling more and more relaxed.�€�

If you are a light, airy person, imagine that your whole body feels heavy. If you are a heavy, earthy person, imagine that your body feels light. Concentrate on the feeling for as long as you feel comfortable.

Finally, refocus on your breathing. When you are ready, open your eyes to end the meditation.

Releasing Discomfort

Discomfort can sometimes arise during meditation. If this is because of muscle tension, try tightening up the muscle concerned, and then releasing it. Imagine that the tension flows out of you like a stream.

Alternatively, focus your awareness on the area of your discomfort, but do nothing else, simply allow the sensation to pass through your mind and drift away (this approach is not recommended for the elderly or infirm).

If you experience a tingling sensation in your body, adopt a more comfortable position to allow your blood to circulate more freely.

Opening Your Eyes

Open your eyes at any time during meditation if you feel uneasy with them closed. Try to stay completely relaxed when you do this so that you retain your state of meditative awareness. When you are ready, simply close your eyes again.