My Favorite Meditation
From How Meditation Heals by Eric Harrison, this quick and simple meditation has helped me focus and relax for years so I thought I'd post it in case anyone else wanted to try it:
*******
Am I Relaxed?
You can ask yourself this question anywhere - at a meeting, standing in line, while listening to a friend, doing the dishes, walking downstairs. You'll often find you're carrying unnecessary tension - burning more energy than you need for the task at hand.
At this moment you are reading a book. If you ask yourself the above question, you might notice that you are not as relaxed as you might be. Possibly you are holding your breath, or your posture is knotted up or your muscles are rigid.
Take a deep breath or two to release the breathing. Now soften the muscles of the face, the shoulders, and the belly just by noticing where you are unnecessarily tense. Count ten breaths (without trying to control them), while noticing how your body feels.
Notice how much tension you can release in the space of a minute or two. Now continue reading while keeping a background awareness of your body.
CORE INSTRUCTIONS
1. Anywhere, Anytime, ask the question, "Am I relaxed?"
2. Notice how you are sitting and breathing
3. Adjust your posture to relieve tension.
4. Consciously let go on the outbreath, 5 or 10 times.
Resume what you are doing, staying in touch with your body.
*******
*******
Am I Relaxed?
You can ask yourself this question anywhere - at a meeting, standing in line, while listening to a friend, doing the dishes, walking downstairs. You'll often find you're carrying unnecessary tension - burning more energy than you need for the task at hand.
At this moment you are reading a book. If you ask yourself the above question, you might notice that you are not as relaxed as you might be. Possibly you are holding your breath, or your posture is knotted up or your muscles are rigid.
Take a deep breath or two to release the breathing. Now soften the muscles of the face, the shoulders, and the belly just by noticing where you are unnecessarily tense. Count ten breaths (without trying to control them), while noticing how your body feels.
Notice how much tension you can release in the space of a minute or two. Now continue reading while keeping a background awareness of your body.
CORE INSTRUCTIONS
1. Anywhere, Anytime, ask the question, "Am I relaxed?"
2. Notice how you are sitting and breathing
3. Adjust your posture to relieve tension.
4. Consciously let go on the outbreath, 5 or 10 times.
Resume what you are doing, staying in touch with your body.
*******