Relax Your Body


Take care to adopt such a position of the body that the body itself cannot (because of fatigue, for instance) be a cause of distraction.
  • Sit
    • comfortably
    • on a simple straight-backed chair
    • in poised posture.
  • Your feet,
    • parallel
    • pointing directly ahead
    • hip- or shoulder-width apart
  • Your hands,
    • on your thighs
    • the right hand is laid over the left
    • ‘cup’ them limply in your lap
    • with thumbs touching
    • with your wrists at the tops of your thighs.
  • Keep your neck and head straight.
  • Pull the chin back slightly and downwards.
  • Keep the spine straight, keep the back relaxed.
  • Close your eyes.
  • Lie down on your back, in a comfortable position, on the floor (or on a bed).
  • You may want to cover your body with a blanket.
  • Place your arms a little bit away from your sides, with the palms up.
  • Let your legs be straight.
  • Let your feet rest on the floor.
  • Allow your legs to drop open.
  • Close your eyes


  • Breathe softly through your belly.
  • Breathe in through the nose — calm and strong.
  • Breathe out through the nose — calm and strong.
  • There is no pause between breathing in and breathing out.
  • There is no pause between breathing out and breathing in.
  • Breathe in seven counts
  • Pause briefly
  • Breathe out seven counts
  • Pause briefly
  • In, 2, 3, 4, 5, 6, 7
  • Out,2, 3, 4, 5, 6, 7

Let each breath start deep
in your stomach
then expand your rib cage
and fill your lungs
Feel the air moving into
your stomach the way
water fills a vase
from the bottom
Exhale slowly
So gently that your breath
could bring to life
a flame from a tiny spark
glowing in twigs


Relax your toes
the ball of your feet
And slowly and thoroughly
move your awareness up through

Imagine that you are
surrounded by light
As you breath in
inhale this light and feel
your body filled with it

And as you breathe out
exhale any tension
any pain you may feel in
your toes
the ball of your feet
Exhale any tension
you feel in . . .

the soles of your feet
your heels
your insteps
your whole feet

your ankles
your calves
your shin
your knees
your thighs
your hips
your whole legs

your thumbs
your fingers
your palms
your whole hands

your wrists
your lower arms
your elbows
your upper arms
your armpits
your whole arms

your perineum
your buttocks
your lower back
up the spine
your shoulder blades
your neck
the back of your head
the top of your head
your forehead
your temples
your eyebrows
at the root of the nose
your eyelids
your eyes
your ears
your nose
your lips
your mouth
your teeth
your tongue
your chin
your jaw
your cheeks
your whole face

your throat
your larynx
your shoulders
your torso
your chest
your solar plexus
your stomach
your navel
your abdomen
your groin
your pubis

your whole body


Become aware of your breath
moving in,
moving out,

Open your eyes.

Stretch lazily.

Get up slowly.