3-Step Meditation for Deep Relaxation

3-Step Meditation for Deep Relaxation

For many of us relaxation means crashing out in front of the television at the end of a stressful day. But this does little to reduce the damaging effects of stress. To effectively combat stress, we need to activate the body’s natural relaxation response. This can be done by practicing relaxation techniques, deep breathing patterns and meditation. Release the pent-up tension, relax your body and empower yourself by this simple 3-step meditation process

Are you hassled by the pulls and pressures of everyday life?

Are the demands on your time and availability from multiple areas making you tense?

Are worries related to relationships, money or job making you stressful?

By this simple 3-step process you can conquer stress and regain control by becoming relaxed and peaceful:

1. Sit upright but relaxed or lie down with your arms by your side. Gently close your eyes. Allow your shoulders, neck, back and face to soften. Feel the points of contact between your body and the floor or chair.

2. Breathe deeply from the abdomen and exhale through your mouth. After a few deep breaths, mentally scan your body and become aware of your stressed muscles.

3. Begin to systematically relax those tensed muscles. First slowly tense and then relax the intended muscle groups. For instance, take your attention to the right foot. Gradually tense the right foot muscles, squeezing them tightly for a few seconds. Release and relax your foot and witness the tension flowing away. See how your foot feels as it becomes loose and relaxed. Shift your attention to the left foot and follow the same sequence of muscle tension and release. In the same way, steadily relax the other tensed parts of the body. Continue to breathe slowly and deeply. Gently wiggle your fingers and toes. Open your eyes to end the experiment.

After practice, you realise that stress or pain is a ‘message’ that melts away once it is ‘delivered’ and felt with a calm, peaceful, alert mind. When this occurs, happiness fills your being. Such contentment boosts the immune system, repair mechanisms and improves quality of life.

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Quotes

A true devotee gracefully accepts all circumstances — both bitter and sweet — knowing they are gifts from the Divine.
In this vast material world, the Guru creates a spiritual sanctuary for you. But if you build a fortress of ego within it, the Guru will surely bring it down.
A house may catch fire, but the space inside remains untouched. You are like that space—forever whole and beyond harm.
The Guru’s teachings transform beliefs, refine thoughts, redirect inclinations, and align your efforts towards the Truth.
The creator is always greater than the creation. If you have created bondage, you also hold the power to free yourself from it.
Positive thinking helps you journey through life with gratitude, confidence and inner happiness.
To serve humanity is to become a light in someone’s darkest moment.
Clinging to the body, relations, memories and expectations keeps the mind entangled in the transient. How then will it turn inward towards the eternal? Learn to let go.
Spirituality is neither the privilege of the poor nor the luxury of the rich; it is simply the choice of the wise.
Raise your spiritual height to see beyond differences and behold the oneness in all.
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Deep yearning for God has the power to purify you, elevate you and even transform you.

3-Step Meditation for Deep Relaxation - Shrimad Rajchandra Mission Dharampur