The Simple Process That Makes Me Calm and Refreshed

ralph and jenny's photostream.  Thanks for sharing the photo.

I originally wrote this post back in 2009.  But I practised this meditation again recently and I enjoyed such a wonderful boost to feeling healthy I decided to include it here.  It's not what I 'strictly' call meditation but who wants things strict in meditation anyway?  I prefer to think of it as visualising rather than meditating. The great thing about visualising is that you're using your imagination.  You'll be using it creatively for making all sorts of wonderful sensations for feeling relaxed or energetic. What you get depends on your creativity, willingness to explore and some concentration, of course. For myself, this is a really simple way into relaxing and feeling refreshed. It's simple, imaginative and it works very well. I believe it'll work very well for you too. You might discover all sorts of fantastic ways to use your imagination.

Use it any time, anywhere you're not driving or operating machinery. You can successfully get the benefits whilst at work, sat in a cafe, on public transport, at home in front of the TV or computer.

To discover even more about how you can benefit from this, go through the 'features' list of this exercise near the bottom of the article. These are suggestion to enhance the experience and positive effects of this meditation.

After you have read the following suggestions close your eyes and practice this meditation.

• Begin by sitting comfortably with your back straight and head balanced naturally with your eyes looking forward.

• Place both your feet flat on the floor.

• Breathe naturally through your nose and relax.

• Imagine 'energy' or 'roots' moving down from the top of your head to the soles of your feet.

• Now imagine the roots moving down from both your feet into the ground below you.

• Move those roots deep into the earth below.

• Allow them to travel as far and as deep as feels natural to you.

• Keep this process comfortable and avoid forcing anything.

• When the 'roots' stop moving, sit still and calmly notice everything you can. However big or small. Inside of you, outside of you. Sit quietly for as long or as short as you like.

• Simply notice what you notice.

When you are satisfied with sitting still, then you can use your imagination again. Still having your 'roots' in the earth below, you do the following:

• Imagine nature's revitalising powerful energy entering your body via the roots.

• The energy will travel into the soles of your feet and move a natural easy-flowing course through your body.

• Intend the energy to move from the tips of your toes to the top of your head and everywhere in between.

• Have the intention that this natural energy will infuse every part of your body including it's organs, bones, capillaries, blood vessels, cells with revitalising power.

• Sit and enjoy this for as long as you like.

Features: 
In the future you may like to be aware of more specific features of this exercise.  These are made as questions to help you explore the wonderful changes you can make in yourself.  I find they help me increase my skills and awareness of how easy it is to feel really good:

How relaxed do you become?

What is the colour or colours of your relaxation or the energy?
Where does the energy move?
What speed does the energy move?
Can you speed it up or slow it down?
Where do you feel the energy will be best used inside you?
What are all the different feelings it gives you?
Does it change the clarity of your thinking afterwards?
Does it increase your ability to be less distracted afterwards?
How still do you become when meditating like this?
When do you imagine this meditation will be useful in your life?



Remember to sit quietly, feet on the floor, back straight and relax. Then visualise roots spreading down inside your body, from the top of your head through your feet into the earth below. Use this whether you are sat at home, sat on a plane, train or the 34th floor of a tower. It doesn't matter where you are but what you are capable of doing to relax, meditate and feel good.
It's your imagination to to use any way you like. I hope you're really enjoying it.

Thanks for reading,
Jens

Meditation Exercising

Nieve44/Luz's Photostream

This article is inspired by two things: one is a remark by somebody about their own so called inability to concentrate when meditating (and admitting they found it 'boring' because of this). The second is circuit training. Yes,  you read that right. Read on to discover more.

It's quite simple. In truth it's very simple: Three meditative exercises to quickly help you concentrate by giving a variety of activity (meditation IS an activity, hence my use of the term 'exercise'). The common theme for all three, is that you'll be using your sight. You'll be starting each meditation with the activity of observing. 

It's entirely your choice how long you practise each meditation and in what order.  If you're new to meditation I'd recommend practising each for 2 - 5 minutes. Do this with the intention of fully focusing on each one. With the emphasis on relaxation.


Please note
This is not a competition. You are not striving for anything. Just a gentle and firm intention to focus on each meditation as you're doing it.  If you get distracted, simply return your attention to the exercise. Simple.

Read another note
Have fun. Your are exploring your own skills. And you will be developing those skills while discovering more about yourself. Especially if you've never done these meditations before. It's something new.  Maybe you'll be agreeing with me soon that discovery can be a really good thing.  But you tell me your experience.  Let me know once you've practised. Post a comment below.

Useful Meditation Timer Apps
If you're the type of person who gets comfort from measuring precise periods of time then timer apps are for you.  There's a good choice of meditation timer apps to download for free or pay for Android and iOS (iPhone). Check out iTunes for iOS and Google Play store for Android. I use Insight Timer for Android. Very simple and effective to use. Alternatively, if you enjoy physical exercise then check out the HIIT Interval timers. It's good for timing these meditations too.


The Meditation Exercises

1. Candle Meditation.
Focus on the candle flame for your set time. Simply observe the flame. Avoid thinking about it's colour, movement etc. You are only observing the flame.  It does not require any thoughts or feelings about it (or the exercise itself) to be a flame.  Simply observe in a relaxed and relaxing way. 

2. The View from Your Window
Assuming you have a window to look through. Remember you are only observing in a relaxed and relaxing way.

3. A Blank Wall.
Yes. Imagine how interesting that is. Well, as you've probably understood by now, interesting is not what it's about. Interesting is the result of comparison. Comparison is a distraction. And  contrary to the purposes of these meditation exercises.  But it's what we do naturally. I mean both comparing and meditating.  But you can decide which is to be used and when. Gently remind yourself: Relax and simply observe. 

And have fun!!
 


Suggestions for Easing in Your Meditations

• Decide upon a time for each meditation. Be it two minutes, seven, fifteen or more. 

• Choose your own sequence of exercises. Or practise as listed above.

• Have a short pause between each meditation. Reflect upon your concentration, comfort or discomfort, moments of distraction and any insights should you have them. Reset your timer app if needed.   

• Choose alternate 'things' to meditate upon.  Instead of a blank wall, choose a picture on your wall or the sky above you. The important thing is to just observe. 

• If you get distracted by criticism (I mean that criticising 'internal' voice many of us have and that actually has it's uses at other times) of the object or yourself, just pause a moment.  Be gentle in your response by acknowledging the critical reaction. Then allow  yourself to be relaxing again. Then return to meditating. 

• Forget about the 'time' element to this.  It's only a guide. We often find a laser beam focus when we know our time is limited.  

• Most importantly from my point of view, it is for you to take this easy. Make this easy.  Please relax and relax some more.  Let it be fun.  You may be finding this very funny. And if you are, then surely that's a good thing?

Well, that's it folks! 

Please update me on your experiences. I'm always happy to know something of what you do.

Thanks for reading.

Stopped Meditating? Easily Distracted? Take a Seat, Relax and Read. Then Meditate

Sphinnn's photostream


I was thinking about some of the reasons I've heard people give for stopping meditating. One of them is "I just can't concentrate on one thing for very long. My thoughts just kind of drift off after a bit. And I get distracted."


So I decided to write this short piece to help you return to meditating. I've included a few very simple tips.  That's all.  But for some people it been the difference between avoiding meditating and really enjoying being there in meditation.  Sure, there are more sophisticated techniques but you won't find them here today. They'll be coming later. 


There are two things I'm going to suggest to help remedy the fallout from distraction.  The first is to accept that your thoughts will 'drift off' sometimes.  Shocking isn't it?  You! Getting distracted! Not in control. Not achieving!  That must feel like shit!  Which at some point very quickly makes you ask the question "why do I want to feel like shit?"  So you stop meditating.  Or you avoid meditating regularly.  Because it's the quickest way to feeling in control again. But what it really means is you've just hidden the shit. You ain't removed it.  You've not even accepted that sometimes 'shit happens.'  


And there will be times when 'sometimes' may be more frequent than others.  There's probably lots of reasons for this but that's beyond the focus of this article.  Now, in accepting distracting thoughts and preparing for them, you can easily return your attention to meditating. And that means gentle practice.  Your not preparing for a marathon here. But you are preparing to lay solid, flexible foundations for your many meditations.


In a nutshell, what I'm saying is relax. It's OK. It's normal to be distracted sometimes.  So when you notice you are distracted, gently return your attention to your breathing, the candle flame or whatever else you are focussing upon. Acceptance it's normal. Be gentle. And return to meditating. I like telling myself that I've got the opportunity to be in a place where the only distractions are in my head. And I can learn to control that. 


To be doing this effectively you've got to prepare.  There are several ways to build in this skill. I'll pick just the simplest one for now.  To begin you simply tell yourself that you will notice when you're distracted and then return to your breathing.  Or to say it another way "as soon as I'm aware I've drifted off, l'll return my attention to meditating."


Get used to telling yourself this before you meditate.  It's gets your mind focussed upon meditating with a positive intent and presupposes you can do it. Alternatively, you could copy the lady who told me she couldn't tell herself that because she can't concentrate on anything for very long!  And that led me into all sorts of things (after I'd finished laughing) which I'll write about another time. But she did learn to relax, concentrate (she'd already done this for years of course, it was just reminding her she can) and she meditated.


Now, you already know the difference between being focussed and being distracted. You know exactly what it feels like. Otherwise you wouldn't use it as an excuse for not meditating.  You also know the criticism you give yourself because of it.


Have you ever thought that meditating would be simpler if you recognised the criticism as another useful tool to stop the distraction and return to meditating? What do you think might happen if you wrote down the criticisms and replaced each one with something encouraging you to meditate again and again?


So now you know that,  the second step is to practice returning your attention to meditating after you've noticed your distracted. You can do this right now. Simply pick a spot on the wall or a candle flame or your partner's shoes lying in front of you.  Tell yourself that as soon as you notice your distracted you'll return to 'meditating' upon the shoes.  Sounds kinda simple doesn't it?  Not very exciting or ground breaking is it? Well your probably right on both counts.  But do it anyway. Making the right judgements about things you've not explored yet may lead to all sorts of really useful things.

I'll expand on this in due course.  For now I'll wish you all the best with your practise. 

Relax People - I Think We'll be OK

soukup's photostream

Are you happy to experiment for a moment? It'll be quite brief. But possibly long lasting.  The important thing is that I hope you find it pleasant. And maybe very relaxing.


If you're not already sat down, please take a moment to do so.


Feel all the sensations of your body on the seat.  Whatever they may be.  Wherever you may be. However you are sat.  Notice every sensation that you can find.  Just take your time in doing this.  It's OK to move your body slightly to feel even more comfortable. Really feel what it's like to be sat where you are, how you are, right now. And I wonder what you're noticing?

Allow yourself to relax. Every part of you that really wants to relax, can do so now. Whenever you allow yourself to do so. And when you are ready.  Give your self permission to be relaxing even deeper, now.  And if you find a little thought that's critical of what you're doing,  just let it pass.

And if you find a thought occurring that causes discomfort in your body, just let it pass. Then allow yourself to relax even more.  Just feeling the places where your relaxing and more relaxing. Then let those good sensations happen naturally, easily, wherever you want.

Maybe everything is taken care of in this moment. So you can enjoy deeper relaxing feelings through your whole body. And if you were to tell yourself something comforting, relaxing right now, what would it be?  Maybe you will find a word or phrase that helps you go even deeper. Even deeper into a much more relaxing way.

Just how good is this relaxing feeling?  And as you discover more of yourself in this moment, I wonder how easy it is to relax even more?  Because relaxing is the key to recovery from stress. And regular relaxation is the key to feeling good.

So giving yourself this opportunity to be relaxing, even more deeply relaxing is a special thing. A healthy thing. An ever present thing because relaxing can happen whenever you want it.

And asking yourself when and where you want it, is a good thing. Because now, when you feel like relaxing, you are already relaxing. And when you're wondering just how much more relaxing, you can be relaxing even more.

The Basics of Self Awareness - How You Notice More of Yourself in the Moment

Sometimes we just get stuck into a repeating cycle of negative thinking. Unhelpful thoughts that quickly make us feel bad.  It's a bit like having a sadistic neurologist rewiring bits of your brain. Then you wander around feeling terrible and wondering how the day got so bad.

If you're really unlucky you'll be staggered at how quickly a bad day became an awful week.  But 'luck' has nothing to do with it.  It's more about awareness. You can call it mindfulness or focusing. It's about noticing the difference between good and bad feelings and the thoughts that create them.


What's in this for you?

This article will give you the basics to 'step out' of the repeating cycle of particularly unhelpful thoughts, sensation or emotions.  You'll become aware of how you're reacting to a situation. Furthermore, that will give you the opportunity to choose to react or do something else instead.  


In my experience we usually feel bad (and worse) when we stop paying attention to how we respond to our daily experiences. Our thoughts, like judgements and our emotions are how we experience events in our lives.  Sometimes events can be unpleasant and we get stuck in cycles of negative thinking. What do I mean by negative thinking? They're either thoughts we have that tell us to do something that we're unwilling or unable to do.  As a result we get lousy emotions or feel 'dragged down.'

Then there are 'unhelpful thoughts.'  These are the type of thoughts that are no longer useful.  Except that they tell us we're making ourselves feel crap. But we tend to ignore that message because we learn to get lost in it's cycle of 'heavy' physical sensations and 'low' moods. 

The good thing is they're on a kind of automatic loop. Just like on an mp3 player.  The thing we want to do is press pause or stop on the loop. Then choose something else we prefer to listen to. This is how you can do it!



 Before you do anything else, I want you to notice three things:

1. What are you thinking in this moment?
2. What kind of emotions are you having right now? (or how are you feeling?)
3. What kind of physical sensations are you aware of now?

Write them down in as much detail as you like.  Notice any judgements you make on any of these three experiences.  Are you automatically reacting to anything?
Trust me when I say it's really useful to be aware of what's taking place for you in this present moment.


Why?

I believe it helps us appreciate how thoughts affect emotions, affect our bodies. And how you may experience them as being connected in different ways. For example imagine someone has back pain. They repeatedly tell themselves about this pain (is their body not telling them enough already?) by describing how it'll prevent them enjoying themselves.  In turn this makes them 'feel' worse.  I'm not suggesting it's universal for everyone.  But maybe there's a pattern to how some people react. And maybe we can learn to interrupt this pattern to create something more useful.

I feel more awareness of the present moment brings opportunities to accept what's happening (hey, it's happening...it is what it is) but also to create the space to get the best from it.  Is there any point in endlessly moaning about back pain?  I've met people who suffer chronic pain and endured years of surgery.  They're not happy about it that's for sure. But they've taught themselves to enjoy many moments in life.  They've learnt to avoid too much self pity (self pity for one of them led to more emotional upset, a poor diet and depression - surely that's something to avoid?).   

So the simple exercise below is based upon Mindfulness. Yes, it's very popular at the moment. You've probably heard all about it.  Maybe you're practising it regularly. And that's great.  Please tell me what it's like for you in the comments below this post.  I love to read about it and feel it's inspiring.  I've read that Mindfulness has been used for hundreds of years by Buddhist practitioners.  Is that a secret to longevity, do you think? Anyway...


How You Notice More of Yourself in this Moment

Sit quietly and comfortably. With both feet on the floor and your back upright if this posture is good for you.  Give yourself this space in your day to relax.  Just let your body really relax.  Let it unfold into the place where you're sat, allowing yourself to feel much more comfortable in your own way, in your own time. 

• Now, sit quietly as if everything at this time has been taken care of. You don't have to do anything. Simply sit and observe. And in your own time, notice the thoughts you're having. Yes, even the ones about reading this exercise.  It's OK to just observe them. Maybe you're curious about what you'll notice about your thoughts? And if you get distracted, simply observe your thoughts again. Remember to accept that whatever thoughts you have are a part of you at this time.  You do not have to act on them or react to them.  So, take it easy, giving yourself these moments to be even more comfortable. 

• Now, notice what emotions you have at this moment. Don't expect extreme emotions like ecstasy or anger.  Do be aware if you're feeling 'patience', 'curiousity', 'satisfaction' or it's opposite, 'happiness' or it's opposite.  For the sake of this exercise we'll refer to them simply as emotions. So notice, in detail,  whatever you can about your emotion or emotions at this time. Please be accepting of your emotions.  As you know, they make up part who you are at this moment. So notice if you're allowing yourself to be accepting of  this.

• Finally, observe any physical sensations in your body.  You'll probably be aware of the sensations that 'speak' the loudest.  Acknowledge it's there.  Accept it.  Accept that you are where you are, experiencing this.  Notice any other sensations too.  But don't act on them or react to them so long as you feel safe to just observe.

When you're ready to do so, stop.  Stay seated for some moments while you are becoming aware of the sights and sounds in your surroundings. The important thing now is to note what you observed or discovered from the exercise.  I'm often curious about just how much more of myself I become aware of.  I know, it sounds kinda strange.  But through repetition some useful but strange things become very normal. So, what did you find?

You may have discovered the way your thoughts, emotions and sensations respond to each other. Perhaps you found that you have the ability to 'step out' from their effects and observe them.

Feel free to make notes on whatever you noticed during the exercise.  I also find it useful to highlight differences between what I noticed before I did this exercise and what I notice about myself afterwards. 


A small note on Acceptance.  

You may have discovered thoughts, emotions, sensations that concerned you in some way. If so, please find a practical solution to resolve any issues. If that means speak with a partner, child, friend, colleague or even consult with a medical practitioner then do so.  It's good to accept what you're experiencing but the causes of them may not be so 'acceptable.' And that may mean changing the causes so you can experience something better instead. 

I hope you find this of great benefit or useful in some way.  Happy practising!


Give me your feedback!


Thanks for reading.

How to Make Soundscapes Inside Your Head - In Less Time than Buying Headphones

Do you lovingly search for music to download and tunes to spend your money on?  Do you feel that sounds are made to give you happiness, excitement, satisfaction, relaxation, more energy?  And do you like control over what sounds you want and when?  

Then read on 'cos this may be good for you.

You'll probably agree that most of use are fortunate to live in a huge, rich, multi textured and ever repeating soundscape. The really amazing thing about this is that's it's both inside and outside of us. We can play around with this soundscape. Especially when it's inside of us.  And I think it's more important to have fun getting the sounds 'right' inside of us.   

To help make this happen (if you aren't doing it already) are two exercises, given below, with some ideas for exploring 'on the inside'. I've practised them and I felt the effects.  I mean I felt noticeably different from when I started.  And you know, it felt good. Very good.


Mantras
I'm sure you've all heard of mantras. They are a sound, created inside you to effect change in your awareness. Mantras are constructed from a series of syllables that appear to mean nothing when read by themselves.

Plenty has been written on the internet and in books about mantras. I've used several mantras some years ago and to be honest, I can't remember them now.  But what I do remember are their effects. More significantly, I remember the ways to repeat mantras or syllables internally.

 I discovered a lot can be revealed by the way I repeated syllables and even some everyday words. The effects were varied. One useful thing I remember is that a mantra has no personal, logical, social meaning to block what you may experience directly from saying it.


A little extra on syllables and their sounds
Some syllables have no meaning by themselves.  They have less mental, emotional or physical associations with them. Therefore it's easier for you to repeat them and 'go inside' to discover more. Mantras move your focus of awareness from the exterior world, into yourself. They offer an absence of logical reasoning. Such syllables may replace reasoning and thinking with insight and realisation. I like to think that's a good thing.

Personally I don't like the label 'mantra'. Too many associations with ancient cultures and practices.  I won't be revealing any mantras here, like 'Om' for example. That's not what this post is about.  I will be giving you a few ways to create sounds inside yourself for positive effects. Or at the least effects that are interesting and fun.  What more could you want?


Your name as your Sound
Sometime, very early in your life, a series of shapes called letters and syllables were given a very personal meaning and structure. Due to many years of use, your name combines intention, repetition, meaning and elicits a state of awareness from you. The obvious difference with your name is that others more often say your name than you do. Your name, that 'word' has personal, social meaning. When read and heard as a series of syllables it changes and social meanings fade away. The meaning is what you experience in a new way inside yourself.

The effects it produces in you are what's important for this article to have any meaning. So let's play. Let's start right now.


Using your name for a change
Explore as much as you can, by saying your name as if it were the first time you'd heard the word or read the syllables that make it. For this exercise only, of course. You'll not be saying this out loud. Only say it to yourself.  Inside your own head.

• Relax and sit comfortably.

• Just allow every part of you to relax even more.

• Now say your name to yourself using your inner voice.  Repeat it in a way that's comfortable to you. 

• Be aware of any feelings you have, when they say your name with a certain emphasis and loudness.

•  Be aware of any physical sensations or movements you experience.

• Change the volume - say it more quietly, in a whisper then more loudly until it sounds like your filling a stadium with your name.  Simply notice the experiences this gives you.

Was that interesting?  What exactly did you notice? Be especially aware of any feelings or emotions, physical sensations and thoughts. 


How far can we take this?
All the way!  Your name and especially the statements you make to yourself (via your inner dialogue) are the powerful mantras you carry every daily.  Even if you don't notice yourself doing it. Mindfulness based practices are an excellent way to find out more of what you're often doing but not always paying attention to. But more on that another time.

Anyway, the way you make sounds packs power into the nouns or adjectives we use to describe ourselves.  And we've usually got less to compare it with.  So we have less to distract us.  For example if you repeat in a slow monotone "I'm beautiful and love everything in the world" how quickly will you compare this beauty to another and would you really 'love' everything in the world?  And what do you mean by love anyway?  See?  It's a potential Pandora's box of distraction.  So let's keep this simple.  I think it's more powerful that way. 
When you repeat a syllable or syllables with intention (and relaxation) you experience effects more fully. How many of us do that with adjectives or nouns that describe us? 

The following exercise uses your internal voice or inner dialogue. Remember to be seated and really comfortable. If at anytime you are less than comfortable, stop. Do something else and return to this again later. Focussed and inspired.  Remember that you're exploring. Boldly going....

Say the syllables or words continuously until you are content. With eyes closed you'll be aware of more. If you get distracted, gently return to repeating the syllables or words. Simply repeat. Just notice whatever you experience from this.  You can begin by knowing you're comfortable, safe and getting to know more of what you already are. Which is very cool (not in the least metaphysical).


From an adjective or a noun, into a syllable or a sound.  It's all inside you
Read through the exercise and be familiar with it.
Choose a word or words that make you feel really great. For those of you who don't find a word easily, be daring. No one ever has to know what words you choose. Be wild and imaginative. Provoke a response from yourself that pleases and surprises you. Better yet find something that rocks your world.

• Pick a word or two that instantly create a wonderful feeling.

• Sit down with both feet on the floor, back straight and comfortable.

• Relax. Take your time and relax as deeply as you can.

• Say the word or syllables to yourself as you normally would. Do this internally using your inner dialogue.

• Notice whatever you notice.

• Increase the volume.  Then say it with a 'higher' voice then a 'lower, deeper voice'. You may prefer to think of it as changing the pitch and tempo.

• Take a moment or longer to experience the differences from this. Write them down of you like.  Remember to remain relaxed and focussed.

• Now soften the sound, make it low and gentle.  Notice the effects.

• Say the syllables or words with a direction going outwards from you.

• Then send them in different directions. Away from you, then toward you.

• Say the syllables or words so they are in your space all around you.

• Explore all these and make a note of what you find.  

 When you're happy to just sit comfortably and gently move.  Focus again on the physical place around you. Make a cup of tea, have a snack and move around some more.  You may like to write your insights, feelings and discoveries on paper or tablet.

I highly recommend taking moments each day in exploring internal sounds and their effects. I always remember a friend saying to me: 'You'll only know what benefits you'll get when you go inside and find out.'

On that note...

Thanks for reading.
Jens

How to be More Relaxed and Less Stressed Without Anyone Knowing

I've written this article for those of you who want to reduce stress, ease off of anxiety and just feel more relaxed.

This easy practise can deliver a powerful boost to your overall well being. Quickly too, in my experience. Even more with practice. Treat it as fun.  I think you'll discover a powerful way to  enjoy warm relaxation that feels so good for your health.  Another benefit will be that you've found a way to have more control over how you feel.

Why do I practice it?  It's one of the techniques I use to reduce feelings of stress. It works quickly.  It's very simple to use. 
 
And one of the best things is, it can be done safely anywhere.  Well, mostly anywhere.  So long as you avoid operating heavy or potentially dangerous machinery. Or activities that require you to concentrate so as to avoid the activity being a danger to you or others.  So it's best not to do it if driving, flying airplanes or eating chips. 

However, you can do it while walking (with a bit of practice). When your standing in a queue or waiting for your partner or friend to turn up/leave the changing room/finish the set. You can practice it while sat with a coffee in your favourite chain.  You can basically experience this anywhere that's appropriate for you.


But I'll simply begin by suggesting you do this standing up, sitting or lying down.  

•  Stand upright with both feet firmly on the floor. If you prefer to sit for health reasons then that's good too.    

• Allow your body to relax.  Feel how your body's balance shifts as you relax and let your body take care of itself.  Notice what feels natural or better in your posture. 

• Gently scan over your body and get an overall impression of the way you feel.

• Casually notice your breathing, it's natural rhythm.  Only observe your breathing.  Your body is taking care of itself automatically.

• Be aware of the most tense spot in your body.  Accept that it is there as a natural part of this experience. Don't try and avoid it or smother it with a desire to be more relaxed.

• Then be aware of any comfort in your body. Or even the lack of it.  But find the most relaxed sensation in your body. Accept that it's also there as a natural part of you right now.  

• Focus on all those sensations of relaxation.  Notice exactly how and where they feel.  Now make the sensations bigger, wider, deeper if it feels OK.  Do it very gently if you prefer. Or simply let those relaxing sensations grow naturally through your body. And really feel them growing. softly, gently. Just allow yourself to enjoy this now.

• Be aware of any related good sensations.  Gently tell your body to produce more wonderful sensations of relaxation if that's good for you right now.

• Allow those good feelings to grow until you're happy to guide them through your body to replace any tense spots.

• Stand comfortably when you're ready to do so.  Notice how differently you feel.  What has changed about your appreciation of your body?

• With this state of relaxation,  begin moving slowly in any way or time you feel is good.

• Whenever you're ready,  go about your other activities of the day.  If you experienced a very relaxed state then maybe eat and drink to help focus you on other things. And do this while appreciating the new sensations you've created for yourself.

 I hope you find this useful and a pleasure.  Tell me if you are.   It's an exercise that can produce really calming, pleasurable experiences if you're willing to focus on it.   After practising this some people have said they felt less critical and more accepting of their body.  That can only be a good thing.

Don't take my word for it. Experience the pleasure for yourself.