Centering Exercise

By practicing deep relaxation of all our muscles,

we create a calm and soothing space where the mind
can begin to relax, as well.

1. Find a comfortable position. If you’re new to meditation, it's best to sit in

a chair with your feet planted on the floor. Lift your spine, feel the top of
your head lifting up toward the sky, gently tuck your chin so that the back
of your neck is long. Rest the backs of your hands on your thighs with the
palms facing up. Relax your hips and legs and drop your shoulders.

2. Now close your eyes and bring your awareness within your
body. Notice what you’re feeling. You might feel tension or pain in some
places. Pleasure, heaviness, pressure, or ease and lightness, warmth, heat,
coolness or tingling. You may sense movement, like your heartbeat and
your breath. Or you might feel even more subtle movement of energy.

3. Take 3 slow, deep breaths. Inhale through your nose and exhale through
your mouth with a heavy sigh, releasing all breath from your lungs.
4. Now slowly scan through your whole body, relaxing all tension, one part
at a time. Begin at the top with your head and face. Imagine your scalp
smoothing out, your forehead and temples, your eyes and eyelids, cheeks
and lips. Swallow and feel your tongue and throat relax, release your jaw,
drop your shoulders, arms, wrists, hands and fingers. Your Upper, mid and
lower back muscles soften. Relax any effort from your chest and belly.
Your hips and glutes melt into your chair. Your thighs rest heavily on your
seat. Feel your feet planted and supported on the ground. Your calves,
shins, ankles, feet and toes relax.
5. Imagine any tension washing down and out through your toes as you let
go and deeply relax. Feel a stillness and ease in your body. The only
movement in your body now is your gentle breath and your soft heartbeat.
Enjoy a few moments in silence as you allow your body to rest in this
peaceful, calm state.