Make sure the volume on your computer is turned up, close your eyes, sit back, relax and enjoy.
It is recommended that you take a PFM regularly to refresh and refocus yourself. The more you practice relaxation the more benefits you will notice.
Quick Relaxation
Become aware of how you are sitting, adjust your posture so that your feet are both on the floor and your spine is erect, let everything else relax, hang loose and soften. Breathe through your nose, loosen the face, neck, hands and stomach area. Start at your scalp and move your attention slowly down through your body, methodically relaxing and softening each body part.
Breathe deeply from the abdomen and sigh seven times, but don't force the sighs. Just breathe in deeply and then let go as much as it feels right to each time. Then wait for the new breath to come when it wants to. Rest in the stillness at the end of each breath. After three or four breaths you'll find your whole body letting go.
Return to natural breathing through your nose, keeping your awareness on your breath as it enters and leaves the nostrils and the rise and fall of your chest.
Shrug your shoulders high up to the ears and then release and drop. Do this at least 3 times noticing how your body feels.
Rotate your shoulders back and forth. Do this at least 3 times again noticing how this makes your body feel.
Turn your head slowly to the left and look into the distance, let your eyes go into soft focus. After a while, gently move your head to the right and gaze into the distance using soft focus. Notice how your body feels. Then return your head to the centre, continuing your natural breathing and awareness of it.
Stay with this natural breathing for at least ten breaths. Whilst doing this say the following in your mind in rhythm with your breath:
May I be in peace
May I be safe from harm
May I have physical happiness
May I have mental happiness
May I be filled with loving kindness
Take a deep breath in and on the out-breath raise your arms above your head. Link your fingers and stretch your whole body gently, keeping your feet firmly on the floor and thighs firmly pushed into your seat. Feel the stretch along the sides of your body. Return your arms to the side of the body feeling refreshed, relaxed and focussed.
It is recommended that you take a PFM regularly to refresh and refocus yourself. The more you practice relaxation the more benefits you will notice.
