Relaxation Practice:

Find a comfortable space to practice in, in which you will not be
disturbed, a place in which you feel safe and peaceful. You may
choose to inspire your relaxation with soft music, incense or other
items which support your intention to turn your focus inward. Placing
your worries at the door (most of them will still be there when you
return from your relaxation, and those that have slinked off will
likely not be missed), give yourself permisssion to enter into a
period of relaxation. Allow at least 10 to 15 minutes.

Chose a comfortable seated position or lie in Shavasana. Begin by
noticing the sensations in the body, the sounds in the room, the
thoughts in your head. This may take several minutes as you
acknowledge all of the activity of the nervous system. Once you have
a sense of being aware of that activity, begin to look underneath -
bringing your awareness to your breath. Without trying to change your
breath, notice the rhythm, the pattern of your breath - the
sensations associated with breathing - external body sensation,
internal body sensations. Again, allow yourself several minutes to
feel the waves of the breath as they rise and fall, enter and exit
the body. Once you feel connected to the breath, begin at the toes,
and focus on the sensations there. You will simply notice the
feelings in the body, pleasurable or uncomfortable, without needing
to change them. Move slowly through the body from part to part until
you have completed your journey through the body from the tips of the
toes to the top of the head. Once you have done this, return your
attention to the breath, then again to the body as a whole, and then
again to the sounds and sensations of the room in which you are
practicing.

In the beginning, it may be difficult to completely relax. You may
find that you become irritated or you may have the opposite reaction,
and fall asleep! The "goal" is to be aware of the process and to make
an effort to be present to your experience. If you notice boredom,
irritation, random thoughts intruding, just be aware that these are a
kind of resistance - not negative - just sign posts along the inner
journey. Notice them, and proceed with your intent to nourish your
body, mind and spirit with a relaxation practice. Acceptance and
awareness of the myriad mental, physical and emotional states which
arise, exist for some time, and once again disappear, will support
your ability to remain in a relaxed and centered state while
practicing the activities of your daily life.

Namaste

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