1. Find a Comfortable Position:
- Sit or lie down in a position where your body feels fully supported. If you’re seated, sit with a straight spine, and if you’re lying down, let your body rest naturally on the floor or a mat.
2. Focus on Your Breath:
- Begin by simply observing your breath. Feel the natural rhythm of your inhalation and exhalation without trying to control it.
3. Feel the Abdomen:
- As you breathe in, direct your awareness to your abdomen. Notice how it rises as you inhale and gently falls as you exhale. Allow the belly to relax completely with each exhale, letting go of any tightness.
- Imagine your breath expanding the abdomen like a balloon filling with air and softening back down as the breath releases.
4. Feel the Chest:
- Now, move your attention to the chest. Feel it gently rise as you inhale and fall as you exhale. Take a moment to notice any tension in the chest or shoulders, and consciously soften those areas as you breathe.
- With each breath, invite a feeling of spaciousness in the chest, allowing it to open and relax, like the gentle opening of a flower.
5. Complete Relaxation:
- As you continue to focus on the abdomen and chest, let go of any remaining tension in these areas. Feel the muscles soften, the breath become deeper, and the body relax more with every exhale.
- Imagine the breath flowing effortlessly, like a smooth wave, bringing peace to your body and mind.
6. Stay in This State:
- Remain in this relaxed state for as long as you like, feeling the warmth and relaxation spread through your body. Allow yourself to be fully present with the breath, and know that peace is right here, in this moment, within you.
This practice is a wonderful way to cultivate a deep sense of relaxation, especially when you feel stressed or disconnected. It can also serve as a gateway to deeper meditation, as it helps you tune into the present moment and release physical and mental tension.
