Seven-point relaxation
This can be a nice and short relaxing exercise to start your meditation session with. You go through the body part by part in the following order:
top of the head
face
shoulders
arms and hands
chest and upper back
belly and lower back
legs and feet
And at every part you do two things:
What | Duration |
Feel the part without trying to change anything. Tension, discomfort, or ease—anything is fine. Try to be really curious and explore the area. | 5-20 sec |
Actively relax that part. I often do this with every out breath, relaxing everything a little bit more. But feel free to wiggle the shoulders or breathe a little lower, when you come to those areas. | 5-20 sec |
After you have gone through all the parts, open your attention to the whole body. Some tension might have crept back into certain parts, just take a moment to relax those areas again.
Last updated