What is basic relaxation meditation?
Basic relaxation meditation is a body-based practice that encourages physical and mental relaxation. The worksheet below starts from the observation that ongoing stress takes a toll on body and mind, and offers this practice as a way to ease it. Attention rests on one small area of the body at a time, tension is noticed, and the area is allowed to let go.
How to practice basic relaxation meditation
- Taking a relaxed, seated posture, with the back straight and the body as relaxed as possible.
- Bringing attention to one small area, such as the left foot, and feeling any tension there. Saying the word “relax” silently and allowing the area to let go, without forcing it.
- Moving on to the next area, such as the right foot, and repeating the same process.
- Working through each part of the body in turn, slowly, gently, and with great openness. If an area won’t relax all the way, accepting that it has relaxed as much as it can and moving on.
- Staying motionless, with no adjusting or massaging, so the stress is let go of rather than manipulated away. Feeling into each area and noticing how it actually feels.
- Once the whole body has been covered, repeating the process as many times as you wish, or calling it done for now.
History and notes
This is a basic version of several traditional Indian practices for letting go of physical tension. It can be seen as a simple, seated variation on yoga nidra, and it differs slightly from progressive muscle relaxation. It can also be done lying down or before bed, and many people find it a good way to fall asleep.
Cautions
This technique can make you very sleepy. It is better not to do it while driving, and you might wait before operating machinery afterward.
