Begin by lying in the Relaxation Posture. Close your eyes and focus your attention on diaphragmatic breathing. Let your breath be very smooth and even, without any effort on your part. Picture yourself breathing in relaxation and exhaling out all the tension from your body. Let your whole body feel completely supported by the floor. As you bring your attention to each part of the body, you will become aware of any tension you are holding there. You can then release the tension you discover in the same way you might release a clenched fist. Consciously relax each part of the body, starting with the head.
Release any tension you have in the muscles of your forehead. Feel the muscles of your forehead relaxing down into your face, relaxing your eyebrows and your eyes, relaxing your cheeks, the corners of your mouth, your lips, your tongue, your lower jaw, and your ears.
Release tension in your neck and shoulders.
Release tension in your upper arms, forearms, hands, and fingers.
Release tension in your chest muscles and your ribcage.
Release tension in your upper back, mid-back, and lower back.
Release tension in your belly, stomach, and hips.
Release tension in your thighs, knees, and calves.
Release tension in your feet, toes, and even the tips of your toes.
Now imagine that your body is like a hollow reed, inhaling through the feet and exhaling through the top of your head. As you breathe out, say the word “ahhh.” You may repeat it in your mind or gently say it out loud. Do this for approximately five breaths. Then do a quick scan to see if any tension has settled back into the body. If it has, gently let it go. Take a few minutes to simply enjoy your relaxed state.
To finish the exercise, gently wiggle your fingers and toes. Being aware of every movement, slowly raise your arms and hold your hands about four inches in front of your face. Slowly open your eyes to the palms of your hands, and then gently lower your hands.
During the day, take a few moments to picture your forehead becoming very smooth and even. This will help you stay more relaxed. Also, don’t forget to use diaphragmatic breathing to keep you more balanced. As you enhance your relaxation practice, you will find yourself staying more relaxed throughout the day.