Spring And Summer 5 Minute Meditation
Melting Relaxation Training Exercise
Begin relaxing and getting comfortable in your favorite chair or on your bed. Become aware of your upper body muscle tension level as you exhale fully. Become aware of your mental tension by paying attention to the thoughts passing through your mind right now. Relax and allow your thoughts to become more neutral and less judgmental so that they pass more freely through your mind without mental effort just as clouds pass across the sky. Just allow your thoughts to pass easily through your mind as you let go of judgment and exhale fully. Begin allowing your muscle tension to melt away into the furniture so that your body begins to feel heavier and heavier on the furniture. Allow the furniture to support you completely as you melt into it a little more on each slow and complete exhale. Exhale fully as you let go of any muscle tension so that it drains away, especially in your neck, jaw, shoulders and solar plexus muscle groups. Exhale slowly and completely as you allow the muscle tension to melt away and drain away just a little more. Let go fully of any muscle tension in your chest wall, ribcage, shoulders, jaw and neck on each gentle exhale. Melt, just a little more completely, into the furniture as you exhale slowly and allow your thoughts to move freely through your mind. Feel the furniture supporting you completely and melt a little more as you exhale fully. Staying a little calmer in your muscles and your mind can improve your experience at work, home and in your relationships. Just relax your chest wall and shoulders a little more as you exhale fully right now. Continue allowing your thoughts to pass freely without judgment through your mind as you relax your muscles even more on each exhale.
Relaxed muscles and minds allow your body to feel better to you, your thoughts to be more pleasant for you and your behavior to be more preferential and less reactionary. Staying calmer in your muscles and mind will improve your performance under the pressures of everyday life in all of your non-life threatening situations. Stay mindful of your upper body muscle tension and adjust it down often today as you exhale fully. Self-adhesive stickers can be useful reminders to practice this melting exercise. Often we have dozens of reminders to stress out and very few to calm back down again. So place 4 or 5 self-adhesive stickers in your home, car and work areas and allow them to remind you to practice this Melting Relaxation Training Exercise throughout your day. You have completed the Melting Relaxation Training Exercise. ©Pamela Whitworth, PhD
