Easy steps to total body relaxation

May 21, 2:33 PMCharlotte Episcopal ExaminerAngela Boatright-Spencer

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Photo: Jennifer Renee, FreeDigitalPhotos.net

Good news! You don't have to go on a retreat to relax. Follow these easy steps and you'll find yourself calming down, centering, and relaxing anytime, anywhere.  And, as a bonus, you'll be helping yourself become the person you were created to be. 

CALM DOWN

• Sit or lie down in a comfortable position, avoiding crossing arms or legs. You should choose a sturdy chair or sofa, one that easily supports your weight and allows you to rest your head and neck.
• Pay attention to your breathing.  For the first five times or so, just breathe naturally.  Pay attention to the flow of air into your body.  Visualize it coming into your lungs, filling them completely.  If part of your body is achy or tired, send the air to that part. Exhale as your normally would.

CENTER

• Consciously deepen your breaths, taking air in through the nose, exhaling through the mouth.
• Place a finger on the side of one nostril so you can't breathe through it.  Inhale deeply through the other nostril.  As you exhale, take your finger away from your nostril.  This "vacuums" you out.  Alternate nostrils twice. (More than that can make you light-headed, which is not quite the goal.)

RELAX

• Starting with your head, begin relaxing your body.  If your face feels stiff, "massage" it by tapping it gently with your fingertips.  Begin at the center of your forehead, between the eyes, and move toward the temples. Move to the nose, at the point where the bone ends (about an inch above the tip). Tap a semi-circle from this point to your cheek, following the line of your cheekbone.  Finish with the chin, tapping from the center of the chin along the jawline to the ear.
• Consciously tell your facial muscles to "let go, be loose." Take inventory: any muscle that is tense, tell it to "let go."
• Move to your neck. (You might need to rotate it a little by drawing your cheek towards your shoulder, letting it hang towards your navel, then drawing it to the other shoulder.  You'll feel a slight pull in your neck on the opposite side.  You might also hear little "pops" - that's ok.  You're releasing tension in the muscle.
• Now focus on your arms.  Let the muscles sink deep into the arms of your chair, or let them fall completely loose at your sides.  Let your fingers dangle loose and limp.  Shake them out if they're tense.  Remember to keep breathing deeply, filling your lungs with life-giving oxygen and soul-nourishing energy.
• As you exhale, press in on your diaphragm so that all the air is expelled.  Feel your spine sinking into the chair.  Inhale deeply; hold it for the count of two, exhale all the way again.  Repeat. 
• Turn your attention to the thighs.  Let your thigh muscles sink into the chair, as if they suddenly had lost all ability to support you.  The furniture will hold you up.  Let the muscles go. Your legs will sprawl open a bit, so be in a place where this will not cause concern.  If you're having trouble with this, tell yourself to relax as you exhale.
• Tell your legs to "let go." Your hips may open and rotate out as your legs and thighs relax.  That's okay. Your body will feel anchored to the furniture, but totally loose and relaxed. 

If you find yourself starting to fall asleep, just open your eyes!

A variant: If you say the Jesus Prayer  as a meditation ("Lord Jesus, Son of God, have mercy"), you might want to use it to help with your deep breathing. I've found a shorter version of the prayer -- "Lord Jesus, have mercy" -- fits the pattern of my breath better. Inhale on "Lord Jesus," exhale on "have mercy."  See what works for you!

Just as you trust the furniture to support the weight of your body, trust the love of God to support your life.  Rest in Love.