Full Body Meditation for Self Calming

This is a slower method of self calming, meaning it will take more time to complete.  It will provide a deep all over sense of relaxation and well being.

The longer relaxation is best done in a reclining position, but that is not essential.  Make sure that you are comfortable, your body is supported.  It is best if the environment is quiet.  Sometimes people like soft calming music or some nature sounds like gently running water, or falling rain in the background.

Get yourself in a comfortable position, quiet, and supported.  Start by focusing on your breathing.  (See An Introduction To Breathing Meditation if you are not familiar with this.)

A Woman Meditating

Meditation Induces Calm

Starting at the top of your head, focus on a light, a sunbeam, a lotion, anything which can represent something calming and relaxing.  For the rest of this example, we will use the image of a sunbeam, but feel free to substitute your own image.

The beam of sunlight falls on the top of your head, and relaxes the muscles on your head.  Slowly, as you are breathing, invite the beam of light to travel down over your forehead, and at the same time down the back of you head.

As the beam of light touches your face and your head, be aware of the muscles relaxing and softening as the beam gently touches them. Enjoy the sense of calm that comes over your face and head.

The beam of light goes over your nose, and down that sides of your head, (your temples) and relaxes the muscles of your face and head.

The beam goes to your mouth and relaxes the muscles of your cheeks and your mouth.  At the same time the beam relaxes the muscles in the back of your head behind your ears.  Visualize the muscles relaxing and lengthening as you breathe in the light. Visualize your own sense of calm.

Allow the beam to settle on the muscles in the back of your neck, starting with those muscles right below the skull, at the top of the back of your neck.

Allow the beam to go over your jaw and below your ears. Notice the muscles relax in your jaw.  You can first tighten the muscles of the jaw, then release them as you relax into the beam.  This may take a little time, if you tend to hold a lot of tension in your jaw muscles, so allow the beam of light focus on this area until your muscles relax.

Continue to relax the muscles of your throat, and allow the light to travel to the back of your neck and relax those muscles.  These muscles are all interconnected, and affect your face, head, shoulders, and arms, so it is important to give these muscles the time they need to relax.

We will now move to your shoulders.  It is easier to tense the muscles of the shoulders for a few seconds, then relax them.  Visualize the muscles softening and lengthening as the beam of light settles on your shoulders.  Take a moment to recognize and to honor the mobility that your shoulders give you, allowing you to turn, reach out, up, and behind.

Continue down your upper arms, allowing the beam of light to relax the muscles in your upper arms.

Continue to your elbows, softening and lengthening your elbows.  Honor and recognize the way that your elbows allow you to move your arms and hands, to bring things in to you or to reach out to others or to something.

Move on to your forearm.  Allow the beam of light to relax the muscles in your forearm.  Move to your wrists.  Recognize and honor the way your wrist muscles allow movement of your hand.

Calm

Calm

Allow the light to move over the many muscles of your hands and down each finger.  Allow the light to relax each of the muscles.  Honor and recognize the way the muscles in your hands and fingers allow you to pick up, hold on and also allow you to let go, to release.

Take a moment to focus on your entire shoulders, arms, and hands.  Honor them and relax them.

Now move down, allow the beam of light to relax each rib, one at a time, and the lungs that they surround.  Focus now on your breath, be aware of the air filling your lungs and slowly emptying from your lungs. Be aware of your heart and arteries and veins going to it and coming from it.  Be aware of and honor your entire circulatory system.  Be aware of your stomach, and your intestines. Honor the systems of your body: digestion, elimination, circulation, as well as your nervous system.  Enjoy the sense of calm that this brings you.

Allow the beam to move to your hips. Relax the muscles of your hips.  Move down your left thigh. Relax the muscles in your left thigh.  Respect the strength of the thigh.

Move to your knee, with its ability to bend and turn giving your the flexibility to walk and run. Honor and relax your lower leg, the calf muscles, and the strong bones in the front of your leg.  Move the beam of light on to your ankle, honoring and relaxing the muscles and bones and joints in your ankle.

Move on and relax the muscles in your foot, with all of the delicate bones and muscles.  Move the light along each toe, taking time to relax, respect and honor each joint, bone and muscle of your toes.

Return to your hips. This time we will move the light down your right leg.  Starting with your right thigh, relax the muscles in your left thigh.  Respect the strength of the thigh.

Move to your knee, with its ability to bend and turn giving your the flexibility to walk and run.  Honor and relax your lower leg, the calf muscles, and the strong bones in the front of your leg.  Move the beam of light on to your ankle, honoring and relaxing your muscles and bones of the joints in your ankle.

Again, move on and relax the muscles in your foot, with all of the delicate bones and muscles.  Move the light along each toe, taking time to respect and honor each joint, bone and muscle of your toes.

For the second time return to your hips.  Be aware of your hips and legs, feet and toes.  Tighten and then relax all of the muscles of your legs and feet.

You have been aware of the beam of light as it has traveled over your body.  Once again be aware of your body as a whole, honor it and relax your entire body.  Enjoy the sense of calm that this brings.

Spend a few minutes in deep relaxation.  Enjoy this, establish reverence for your being.