MEDITATION FOR RELAXATION

Before one can be effective in meditation, it is necessary to achieve a state of deep relaxation.  The following practice is easy to learn and effective. 

Before you begin, say a prayer asking your personal deity to be with you and assist you in this practice.

Start at the crown of your head and slowly move your attention down through your body.  Notice any areas of tension, weakness, pain or strength without trying to change anything.  Just take note and move on. 

Next begin to scan your body again, starting at the crown of your head and slowly moving downward.  This time you will tense and release each muscle group from the top of your head to the soles of your feet.

Put your attention on one muscle group.  As you inhale, slowly increase the tension from light to medium to strong, as you count one, two, three.  Hold the tension and the breath for a count of three.  As you exhale let the tension go from strong to medium to full release on the count of three, two, one.   Hold for a count of three.  Try to tense only one muscle group at a time, letting the rest of your body stay very relaxed.  Avoid strain.  Be gentle with your body.

The muscles at the crown of your head.   

The muscles in your forehead. 

The muscles in your face.

Your jaw.

The sides of your head.

The back of your head.

The front of your neck.

The right side of your neck.

The left side of your neck.

The back of your neck.

The muscles of your shoulders.

From your shoulders to your elbows.

From your elbows to your wrists.

All the muscles in your two hands.

The muscles in your chest.

Your abdominal muscles.

The muscles of your upper back.

The muscles of your lower back.

The muscles on the right side of your torso.

The muscles on the left side of your torso.

Your hips.

The muscles of the pelvic floor.

The thigh muscles.

Your knees.

The lower legs.

Your feet.

 

Now make this a bhakti meditation.  Imagine that your personal deity lifts Its hand and touches the crown of your head with Its fingers.  A soothing energy flows from the deity.  Watch and feel the soothing energy as it moves down through your body, one part at a time.

Now you are prepared for bhakti meditation.