| Meditation is an age-old practice that helps you to | | | | knees, thighs and hips, while all the time feeling |
| relax. If you spend 15 minutes or more a day | | | | the area you are focusing is both heavy and |
| doing some form of meditation, it will greatly | | | | relaxed at the same time. Keep focusing on your |
| benefit your mind and body and keep them in | | | | calves, knees, thighs and hips until you cannot feel |
| good balance. The following article describes a | | | | them anymore, as if they have disappeared into |
| meditative exercise that you can perform at | | | | thin air. Feel the lightness of it all. |
| home to help you to relax deeply. | | | | 5. Continue to shift your focus towards your |
| 1. First, choose a flat spot where you can lie | | | | abdomen. Feel your abdomen rising and falling with |
| down in comfort. Remove any clothing or jewelry | | | | each breath, and fell all tightness and tensions |
| on your body that may restrict you. For example, | | | | easing away with each outgoing breath. Again, feel |
| remove items like a belt or watch. Once you are | | | | your abdomen leaving your body until it is gone. |
| in a supine position, place your arms by your side | | | | 6. Change your focus to your chest, throat and |
| and open your legs slightly. | | | | neck. Feel them going soft and merging with the |
| 2. Close your eyes and start to have an | | | | floor |
| awareness of your entire body as you lie on the | | | | 7. Bring your focus to your lower arms, upper |
| floor. Breath normally. | | | | arms and hands. Feel them heavy and relaxed. |
| 3. With your eyes closed, breath and focus your | | | | Imagine them melting into the floor. |
| attention on your feet. Move your toes and | | | | 8. Now, do a quick scan of your whole body again. |
| stretch your feet for a moment before releasing | | | | Sense any areas that do not feel well or is |
| the tension and moving them back to the same | | | | experiencing pains or aches. Imagine those pains |
| position again. | | | | going away. |
| 4. Slowly shift your focus towards your calves, | | | | 9. Open your eyes and feel refreshed. |