Just Relax!
How often do we hear that expression?
Usually it comes at a time when we are under pressure and one more
instruction is the last thing we need.
It is difficult to stay calm, present and connected when we are pushed
at by work, finances, family responsibilities and the rest. Life changing events
and other people’s anxiety affects us too.
At these times self-care is essential first aid. Mental relaxation
techniques are hugely effective in breaking the stimulus-response mechanism of
stress that keeps us running like a caged mouse on a wheel. They are also the
gateway to unlocking creative capability, enabling intuitive responses to the
conditions which we are experiencing as stressful.
I include a suggested visualisation in this post which can be easily
adapted to life conditions and personality type. These types of creative
visualisations are an excellent lead in to meditation proper. With regular use
they are of huge assistance for self- improvement, boosting imagination and
creativity and for realigning our outer life to the soul’s direction.
You may like to read and record these instructions for use at any time.
There is no special equipment required so you may find it an enjoyable activity
to do on a park bench at lunch time, on the train, or at night after everyone
else is in bed.
Play with it and experiment. Just remember to return by the same route
you entered.
Choose a time and place where you will not be disturbed for the next
10-15 minutes. Get a rug to cover yourself if you are likely to get cool. Loosen any tight clothing, take off your
glasses. Be seated in a comfortable position with the back well supported.
Close your eyes and take a moment or two to settle.
Breathe deeply in through the nose and hold it for three seconds.
Exhale slowly and gently out the mouth. Repeat.
Breathe in through the nose for a third time. Hold it for three seconds
and as you exhale through the mouth let all tension, worry and concern flow
away from you with your outbreath.
Rest a moment, breathing naturally. Know that all your muscles and
nerves are switching off. You are comfortably relaxed.
If you should notice any tension in your body, place your attention on
it now. Adjust your position until you are completely comfortable.
Take another deep breath and hold it for three seconds. Exhale as
before knowing that your body is releasing any and all residual tension with
the breath.
All cares and concerns of the day now fade from your awareness.
Imagine you are in a boat on a calm inland river. The oarsman with you
is a skilled and competent fellow. On him you can rely. You are aware of his
comforting presence as he guides your boat gently upstream. You are lying
comfortably, supported by luxurious pillows. Above you the sky is crystal clear
and intensely blue. You are completely comfortable as you drift easily and
gently down the river. You feel safe and secure and wonderfully relaxed. Notice
the beautiful trees and flowers along the river banks. Beauty and peace
surround you here. A gentle breeze caresses your face. You hear bird song-
light and lovely. The gentle aroma of flowering plants comes to you on the
breeze. You feel so relaxed, so happy and content.
Now you notice the boat sweeps gently to the left around a bend in the
river. Gradually it comes to rest on a shingle beach. Majestic trees averhang
your landing place which slopes gently upwards from the water to the fields
beyond. The oarsman is standing beside you. Together you leave the boat. He
guides you across the shingle to where a path begins. You see the path now and
notice it leads into this peaceful place. This is your special place to explore.
This is your path. Follow that path now.
Notice your guide is taking care
of you from a short distance away.
Stay exploring your landscape awhile. Whenever you come to this place
you are completely free. You are always relaxed and at peace here. Take note of
what your senses record here and who or what you meet.
You know when it is time to
return. You see your guide indicating the way back to the boat. Together you
retrace your path down to the river. You return the way you came.
Be aware that you are now back in the place where you began this
exercise. Open your eyes. Take a moment or two to adjust your awareness before
you recommence your usual activity
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