Easy Relaxation Techniques

These easy relaxation techniques are particularly effective for bringing harmony to your mind body. They are a special sequence of phrases or formulas that directly affect the control systems of your body.

Begin by assuming a comfortable position. Keep your body still and comfortable. Take five slow, full breaths inhaling and exhaling through both nostrils.

Then begin to breathe slowly and smoothly with no pause between exhalations and inhalations. Gently concentrate your attention on the sensations of breath flowing past the tip of your nostrils.

If your mind wanders, gently bring it back to the space between the nostrils. Continue now to breathe slowly and easily without having to strain to get more air.

Easy Relaxation Technique #1
Images for Quieting the Body

This physical relaxation technique is particularly effective for bringing harmony to your body.

As you silently repeat or listen to the following phrases, effortlessly allow yourself to visualize, imagine, and feel the flow of relaxation pervading your entire body. Simply allow the body to respond to these images:

I feel quiet...

I am beginning to feel quite relaxed...

my feet, my ankles, my knees, and my hips feel heavy, relaxed, and comfortable...

the whole central region of my body feels relaxed, and quiet...

my hands feel heavy, warm, and relaxed...

my arms and shoulders feel heavy, relaxed, and comfortable...

my neck, my jaw, and my forehead feel deeply relaxed.

They feel comfortable and smooth...

my whole body feels quiet, comfortable, and deeply relaxed.

Easy Relaxation Technique #2
Images for Quieting the Emotions

Continue now to remain comfortable and relaxed as you visualize, imagine, and feel the following phrases for calming your emotions and infusing your body with warmth:

My arms and hands are heavy and warm...

I feel quiet, very quiet...

my arms and hands are relaxed, relaxed and warm...

my hands are warm...

warmth is flowing into my hands, they are warm...

very warm my hands are warm... relaxed and warm...

as I breathe I am filled with warmth and well-being...

exhaling I am able to let my heart and mind open to allow my feelings to come and flow...

Easy Relaxation Technique #3
Images for Quieting the Mind

With each phrase, imagine and feel a growing internal quietness and heightening of internal attention:

I feel quiet now...

my mind is very quiet, calm and clear...

as I withdraw my thoughts from the surroundings and I feel serene, still, and at ease...

deep within myself I can visualize and experience myself as relaxed, comfortable, open, flowing, and still...

1 am alert in an easy, effortless, quiet, inward-turned way...

my mind is calm, clear, and quiet...

[Adapted from the book "The Fine Arts of Relaxation, Concentration, and Meditation" by Joel & Michelle Levey]