Relaxing Exercises

Set aside 5 minutes to practice mindful relaxation. Of course, you can go longer, but start with just 5 minutes. 

Choose a comfortable place to sit, whether that’s on a chair or outside on the grass.

Take several slow, mindful breaths, experiencing the air moving through your throat and mouth. Feel it fill your lungs.

Do a body scan. Are there any areas of tension? Try to breathe into those areas and let them soften and relax. 

Take note of the things happening around you. Do you hear birds singing? People talking? Cars driving? Concentrate fully on those sounds. 

Don’t judge them or wish they were gone. Simply observe them. 

Feel your surroundings. Feel the seat or ground under you. Feel the wind brushing against you and the sun warming you. 

Let the sensations of simply being wash over you. 

Continue to breathe slowly, attending to each breath as comes in, being fully present as it goes out. 

As your time comes to a close, stay fully present. There is no rush or hurry with mindfulness. 

The more time you can make for this practice throughout your day, the more at peace you will be. 

headphones Here’s a choir of bird song from Abel Tasman in New Zealand with binaural beats to aid mindful relaxation. Relax to the sounds of bird song

Remember to journal your experience. Was it hard for you to simply “BE” for 5 minutes? How did you feel after the time was up?

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