An Easy Meditation Exercise

Posted on May 30, 2011 by Tools For Wellness

MeditationMeditation is something that we all should do, daily if we can. Not only does meditation offer a chance to a relax and unwind, but it also gives us the opportunity to gaze within and focus on ourselves, our strengths, and where our wellness needs attention. If you’ve never meditated before and want to start, here’s a simple exercise that you can try at home. It’s very easy to do and only takes a few moments.

The goal of this exercise is to get you feeling in the moment. You’ll rid tension from your body and be aware of your body’s responses. Body awareness is one of the key parts of successful meditation and this exercise will get you acquainted with your body, its tension, and its response to meditative exercise.

Begin by sitting on the floor or on a cushion with a straight back. Breathe deeply and relax. You don’t want your back to be overly arched or tight. Stay netural. Then, close your eyes. Think about each muscle group of your body, starting with the top of your head.  Breathe. Focus your mind on the top of your head and start to feel that tension draining downward from your head into your face. Relax your muscles as you feel the tension melt from the top of the head, to the face, and then to the neck. Breathe as you let the tension roll down ward and away from your neck, shoulders, and back. Feel each vertebrae of your spine release tension as you focus your energy to release that tension. Focus on the feeling of having each muscle soften and relax. when you’ve reached the bottom of your spine, focus on your chest and stomach. Feel the tension draining downward from those muscles and into your thighs, pelvis and buttocks. Breathe and let the tension move downward into your thighs and knees. Soften and relax. Let the tension move and be released from your knees, calves, feet, and toes.

Now, once your body is free of all tension, imagine that all of that tension is piled onto the floor, away from your body. let it evaporate and disappear. You are now completely relaxed. Breathe deeply and begin to focus your energies into the center of your chest. Imagine that there is a vast, open space of peace and serenity. Spend a few minutes enjoying that open space. Explore it. Let yourself fall into it, like a warm bath. Then, when you are ready to come back from your meditative state, slowly awaken your body, starting with the tips of your toes, working your way slowly back up to your head. Inhale and exhale as you bring your muscles back into focus – still free of tension. Keep your eyes closed until you have reached the top of your head. Then, slowly open them and enjoy your feeling of rejuvenation and relaxation.

Once you’ve used this exercise, try doing it on a regular schedule to ease yourself into meditation. For guidance or more advanced exercises, you can also visit the meditation products section of our online store, where you’ll find meditation programs that can work for you, no matter what your needs or lifestyle.