Easy-peasy Mindful Relaxation

Finding it hard to wind down or get to sleep? Concept of meditation or relaxation sound weird or scary?

This is a very easy way to relax the mind and body and an entrée to the world of meditation and mindful relaxation.

  1. Lie in bed as though you were going to sleep (although, laying on your back is best for this).
  2. Starting from one end or your body (toes seems easiest), contract and release each body part:

Curl toes

Point feet

Straighten knees

Arch back

Curl torso

Push chest out

Shrug shoulders

Straighten elbows

Flex wrists

Clench fingers

Raise eyebrows

Screw nose up

Open your mouth as wide as you can.

As you are contract each body part, say in your head what you are doing, i.e. ‘I am curling my toes’. Do not start on the next body part until you have released the previous one.

Take a few deep breaths. Imagine your lungs (the sides of your rib cage) expanding outward as you breathe in through your nose.

Exhale noisily with your mouth closed (it’s that annoying sound when the person next to you is deep in sleep) – when you feel close to a low growl you’ve got it right!

Get into your most comfortable sleeping position and take a few more deep breaths.

Sleep like a baby.

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