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Snuggle down comfortably in bed and begin
relaxation with two or three calm, slow breaths, accentuating the out
breath and pausing a moment after it.
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Begin with your eyes slightly open and
during the last slow breath gradually let your eyelids drop.
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Feel your body sink heavily into the bed.
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Then relax each part of your body in
turn.
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Don't tense the muscles each time, as
some teachers recommend, but just relax and keep to the same order each
time.
Don't hurry it and get the sensation of heaviness and relaxation in
each part of the-body concerned. If other thoughts interfere, go back
to the beginning again and just think about muscles relaxing and the
sensation this gives.
If you are particularly edgy, practice the relaxation on your back
first, then turn over to your favorite side and repeat the routine in
the sleep position.
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