Pause,Become aware of your surroundings. Feel where your body touches the world.Bring your awareness to the weight and warmth where your body touches your own body.
As you breathe,exhale long and slow, softly sigh as though releasing a heavy load. Let go into gravity.Allow the inhalation to come naturally, effortlessly receive the breath.
Scan your body for signs of tensions. Breathe your awareness into those regions.As you exhale, soften and open around the tension. Smile to yourself. Gently remind yourself: "I don't need to hold this in my body."
After scanning and releasing throughout your whole body, allow all sensations to flow within the space of your awareness; experience the symphony of life resonating within your body. Remember -- there is space for all sensations within your experience.
If tension or pain still remains, soften around it.Allow the sensations to float freely and to change without resistance. Gently bring your awareness to the flow of thoughts, feelings, and images in your mind.Simply notice (without commentary) how they change frommoment to moment.Attend to the process of change without concern for the particular content of the thoughts and images.If you notice your attention tighteningaround any thought, feeling, image, or sensation, simply notice the gripping,smile to yourself,breathe into it,and let it flow.
Now, simply rest in the flow.Remember?there is space for everything within your experience.Resistance is pain.Trust gravity.Relax into the flow...Allow your awareness to become subtler with each breath. Appreciate the resonant quality of the flow state.Practice fine-tuning and returning to this resonant flow state.
Once again,become aware of your contact with the world around you. With eyes closed, sense the space around you.Sense how the surrounding space connects you to everything. Experience the sounds, smells, and feelings filling this space.As your eyes gently open,allow them to be soft and receptive.See without looking.Aware of breath...Aware of gravity...Aware of the resonance...of free flowing life within you.Carry the calm vitality of this experience into action.
Human circuitry is remarkably sensitive to change. It requires frequent fine-tuning to maintain peak performance.Life will inevitably challenge you.Monitor your stress levels throughout each day. By consciously recog¬nizing and reducing the "noise" in your life, an underlying harmony naturally begins to emerge.Patient, persistent practice pays off. If you have thirty seconds at a stop-light or thirty minutes at lunch or after exercise, use it to fine-tune your sys-tem. Even if some tension still remains afterward, give yourself credit for what you let flow. We each come fully equipped with everything we need to learn about how to relax. Perhaps no one has ever showed you how to access these potentials.With practice, you will notice some wonderful changes in your body, mind, and performance.
[Adapted from the book "The Fine Arts of Relaxation, Concentration, and Meditation" by Joel & Michelle Levey]Return from Stress Relaxation Techniques to Relaxation Techniques