A Simple body relaxation

You can start this exercise by reading the instructions and at the same time performing the procedure of relaxation, right here, in front of your monitor. Once you have grasped the meaning of this simple relaxation, the best way to actually perform the relaxation would be to relax while sitting in your chair or laying on your back.

Focus your consciousness on your feet, and then move your consciousness to the toes.

Tighten your toes, and then relax them.

Tighten your soles, and then release.

Feel your instep (arch), and then relax it.

Tighten your heels, and then release.

Tighten your ankles, and then relax them.

Tighten your calves, and then loosen them.

Feel your knees, and then release.

Tighten your thighs, and then strongly release.

... Your pelvis....

... Your buttocks....

... Your anus, and then release.

Tighten your genitals, and then release.

Feel your hips, and then release.

Tighten your stomach, and then relax. The stomach is soft.

Relax your kidneys, your pancreas, liver, and the spleen.

Tighten your diaphragm, and then release. Tighten the thorax muscles, and then release.

Feel your chest cavity .....

... Your heart muscles....

Focus your attention to the final part of the spine, and then release it.

Let your attention move slowly from the bottom to the top, relaxing your muscles along the spine.

Tighten the muscles, and then release. Feel their weight lowering down towards the floor..

... The muscles of your back, and then release..

... Your shoulders, and then relax them.

Feel the muscles of your neck, and then loosen them.

Tighten the lower jaw...

... tongue ...

... Your upper jaw ...

Feel the lips and the muscles around the lips, and then release them.

... Your nose, and then release..

... The cheeks, and then loosen them.

Tighten the muscles around your eyes, and then release. Together with the eyelids, the eyes are slowly sinking. they are relaxed..

... Your eyebrows, and then release..

... Your forehead, and then relax them.

... The crown of your head, and then release.

Feel the back of your head, and then release.

Tighten your fingers...

... palms ...

... wrists, and then relax them.

Feel your forearm, and then release it.

Tighten your elbows....

... Your fingers, and then loosen them.

Tighten your upper arms, and then release.

Feel your shoulders, and then relax them intensely.

Tighten your neck muscles, and then release.

The lower jaw is relaxed.

The tongue is loosen.

The upper jaw is loosen.

The muscles around the eyes are relaxed.

The forehead is released.

The face muscles are relaxed.

The crown of the head is loosen.

The back of the head is relaxed.

The ears are relaxed.

We are at peace and relaxed.

Our legs are relaxed.

The trunk is loosen up.

The hands are loosen up.

The head is relaxed.



The whole body is relaxed. The breathing is even. Count from 5 to 1. Visualize clearly each number and repeat it three times. With each number you sink down deeper and deeper to the healthier levels of your consciousness. Five, five, five, four, four, four, three, three, three, you are relaxed, two, two, two, one, one, one. You are now at a very healthy level of consciousness. You are peaceful, perfectly relaxed and restful. you transfer your mental attention to your feet, feeling inner vibrations. you do not move. you remain quite peaceful. Your mental attention is now transferred to your legs and you feel inner vibrations. you transfer your mental attention to your abdomen and its organs, feeling inner vibrations. You transfer your mental attention to your chest, feeling inner vibrations. You transfer your mental attention to your neck, feeling inner vibrations. You transfer your mental attention to your head, feeling inner vibrations. you are relaxed, at peace, feeling comfortably and restful. You breathe evenly. Energy freely flows through the whole body, without any obstructions. The physical body is relaxed, the etheric body is relaxed, You feel love, the astral body is relaxed, your thoughts are quiet, the mental body is relaxed. You are at one with your inner being, with others, and with God.