Here are three relaxation techniques that will help you work with your breath and relax your body. It involves releasing your breath and giving it a rhythm. This will affect your physiology and your emotions.
Free Breathing Meditation by Deepak Chopra
Sit comfortably. Let your arms rest along your body or on your lap. Close your eyes, breathe easily and freely. Focus on your breath. Concentrate on how the air enters your body through the nose and flows down into the lungs. Breathe normally, not too deep. Don't hold your breath for too long. When you exhale, pay attention to how the air flows from the lungs through your nose. Let everything happen naturally. Your breath flows freely and your attention follows it. When your breathing becomes free, make it even freer. Breathe rhythmically in a way that is best for your body. By focusing all your attention on the breath, you naturally enter the state of relaxation. With each breath your relaxation becomes deeper and your mind calmer. If you practice this meditation regularly, you will have more energy and vitality.
Deep Breathing
When you focus on the breath, you let your body relax. Through deep breathing you improve the operation of your lymphatic system, and thus cleanse your body.
Lie on your back and let your body relax. You can use any relaxation technique you like. Start breathing slowly through your nose. Fill the bottom part of the lungs first, then the middle and the upper part. Make sure that you do it slowly, for 8-10 seconds. Hold your breath for 1-2 seconds and then quietly and easily relax the muscles of the chest allowing the air to leave your lungs. Next, wait a few seconds and repeat the cycle.
If you experience dizziness, slow down your breath.
Progressive Relaxation
Lie down on your back and close your eyes. Focus your attention on your feet. Feel their weight. Relax them consciously and let them sink into the bed. Start with toes and move toward the ankles.
Next, focus on your knees. Feel their weight. Relax them consciously and feel them sink into the bed.
Focus on your thighs. Feel their weight. Relax them consciously and feel them sink into the bed.
Focus on your buttocks. Feel their weight. Relax them consciously and feel them sink into the bed.
Focus on your abdomen and chest. Feel your breath. Let them relax. Start to breathe slowly, deeply and feel the abdomen and chest sink into the bed.
Focus on your hands. Feel their weight. Relax them consciously and feel them sink into the bed.
Focus on your forearms. Feel their weight. Relax them consciously and feel them sink into the bed.
Focus on your arms and shoulders. Feel their weight. Relax them consciously and feel them sink into the bed.
Focus on your neck. Feel its weight. Relax it consciously and feel it sink into the bed.
Focus on your head. Feel its weight. Relax it consciously and feel it sink into the bed.
Focus on your mouth and jaw. Relax your muscles. Pay particular attention to the muscles of the jaw, if it is clamped, open it gently. Let it relax.
Think of your eyes. Feel the muscle tension in your eyes and around them. Relax all the muscles in your eyes and around them. Relax your eyes.
Feel your cheeks and forehead. Relax them consciously and release any muscle tension.
Now, mentally scan your whole body. If there is any place in your body where you feel tension, relax it and let it sink into the bed.
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