Preparation: Pick a warm location where you will not be disturbed. Lie on your back on a bed, a piece of carpet on the floor, on a blanket on the lawn, or on a warm sandy beach. Rest your arms near your sides; legs relaxed and slightly apart. Close your eyes. You may want a light cover over your body for more warmth, as the body cools down upon relaxing.
Close your eyes; imagine sinking lower and lower into the surface. Enjoy the relaxed feeling in your body that is lying so limply; begin to feel comfortable all over.
Breathe in and out easily and evenly. No breath retention.
Example of the rhythm:
breathe in 1 count;
breathe out 1 count;
breathe in 1 count;
While lying so still and relaxed begin to listen to the sound of your breathing.
If you are very relaxed you may begin to hear the inner vibration, seemingly located under the crown of your head. If you hear this hum or sound, which is like gently rushing water, begin listening to it, rather than listening to your breathing.
Listening to your breathing, or to the inner vibration, calms, centers, relaxes the body-mind. A centered body-mind becomes a creative tool in all aspects of living, including practical living concerns and working out problems - beginning right during the meditation time.
After some time, begin to come back to your everyday self by taking a deep breath, opening your eyes, stretching out your arms and legs.
Keep this relaxation meditation as a handy tool for whenever you have a few minutes to yourself and need a break, or just some rest. Practiced at bedtime, relaxation meditation closes the day on a positive note.
Easy breathing, relaxing time
Keeps us feeling fine
Article and photo credit - Susan Helene Kramer
For offline reading
Meditation Lessons for Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.
Meditation for all Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.