| At its simplest, a body meditation is a guided | | | | welcome the chance to relax. Once your neck |
| meditation that focuses on each part of the body | | | | has started to feel nicely relaxed, work on your |
| in turn, relaxing it and then moving on to the next | | | | shoulders. Not necessarily by slouching. But maybe |
| part. | | | | by letting them drop a little so they're not quite |
| Many meditations focus on an object, such as a | | | | as rigid as normal. |
| candle. In a body meditation, you'll change your | | | | After that, it's the turn of your arms. You can |
| focus as the meditation progresses. | | | | work on each arm in turn or both at the same |
| Start by sitting or laying down somewhere | | | | time - whichever seems more natural for you. |
| comfortable and where you won't be disturbed. | | | | Once your arms and hands and fingers are totally |
| Focus on your breathing, taking slow deep | | | | relaxed, work your way down the trunk of your |
| breaths. When it's right for you, allow your eyes | | | | body. Relax your lungs, chest, stomach and |
| to close of their own accord. | | | | abdomen. By now, the whole of the top half of |
| Now pay attention to your scalp. Let it relax | | | | your body should be in a deep state of relaxation. |
| completely. Allow any itchiness to just melt away. | | | | Continue working down your body, paying |
| When your scalp is relaxed, move downwards | | | | attention to the base of your spine as this is |
| and allow your forehead to relax. You may decide | | | | another pressure point that we often neglect. |
| to let the furrows in your brow smooth | | | | Finally, work down through your legs to the tips |
| themselves out in your mind's eye. | | | | of your toes. Do this the same way you relaxed |
| Next, let your eyes relax. We work our eyes | | | | your arms - either both legs at the same time or |
| hard, often forcing them to see things through | | | | each leg in turn. Whichever is best for you. |
| the glass or plastic of eyeglasses or contact | | | | When you get to this stage, your whole body |
| lenses. Just give your eyes chance to relax, even | | | | should be relaxed. When you first start this body |
| though you're not asleep. | | | | meditation process, you may find that parts of |
| Do the same for your ears, nose and mouth in | | | | your body "un-relax" themselves. That's perfectly |
| turn. You may find that they start to relax as | | | | normal. Just briefly bring your focus back to the |
| soon as your focus moves to them. | | | | relevant part and let it relax again. |
| All the while, allow each part of your body that's | | | | Keep your body in a state of total relaxation for |
| already been the subject of relaxation to stay | | | | a few minutes and then at your own pace bring |
| relaxed, even if it's tempted not to. | | | | your attention back to the outside world and allow |
| Concentrate next on your neck. Like our eyes, | | | | your eyes to open in their own time. |
| our necks are often worked hard and will | | | | |