Relaxation: Rock to Rubber Band
Relaxed muscles can be crucial to quieting the mind.
Have you ever felt that you will never be able to quiet your mind? You are not alone. It is a common complaint for those who meditate. Perhaps, you might find, as I did, that muscle tension in your body equates to an agitated mind.
Try this next time you meditate.
- Sit to meditate, get your body relaxed. Begin to breath diaphragmatically, concentrate on the breath until you notice the breath slowing and pauses between the breaths lengthening.
- Now focus your attention on one of your “hot” zones, the places you consistently hold tension (shoulders, neck, stomach, jaw, hips, scalp). Inhale, and as you exhale concentrate on releasing the tension in that area. This takes keen concentration. Take another breath, repeat the same process in the same spot, with each subsequent exhale, see if you can’t coax the muscles to relax a little more. Muscles can feel relaxed but often can be relaxed more. Be patient and stay with it. Then move to your next area of tension.
- Another option: try tensing an area that is already tense. When the muscle is hyper-tensed then released it can cause the muscle to let go.
- If muscle tension continues you may need to adjust your position, your props or change your furniture (cushion, bench, chair).
- Muscles, when engaged, can feel like rocks but when fully relaxed they can feel firm, yet elastic, like a rubber band. The breath techniques you practice next will be more effective with your muscles relaxed and the mind beginning to quiet.
- Relaxation is the desired state throughout your entire meditation.
