Relaxation and Spaciousness

This muscular relaxation exercise is a simple but effective way of firstly learning to recognise the difference between tension and relaxation in the different muscle groups, and then to consciously let go of tension, and allow relaxation and spaciousness. In the Yogic philosophy space is considered the origin of all the other elements, and spaciousness is also the original quality of the mind. Think about it, it is quite impossible to imagine anything that exists without space.

With Mindfulness meditation, for example, we create ‘more space’ around an issue, and we experience our ‘inner space’ in relation to the space that surrounds us.

Imagine that you are stressed, rushing about, worrying, trying to do too much. Your body feels tense, constricted and heavy. Try it out: Tense up your whole body and really feel the heaviness and tension in your body. And then relax your whole body and feel how more space appears in your body as you relax all your muscles and breathe out.

Now, sitting or lying down comfortably, eyes closed, your arms by your side, and your legs uncrossed, let your whole body relax.

Then, for each of the muscle groups that are listed below, take a deep breath in and tense the muscles in the way suggested, hold your breath and the muscular tension for five to ten seconds and concentrate on the tension. And then let go of the breath and of the tension, concentrating on the difference between tension and relaxation. Imagine more spaciousness in your body. Let go of more tension from those muscles with your out-breath for another five to ten seconds, before you move on to the next muscle group. After the tense–relax sequence you may feel warmth or tingling in the muscles. Enjoy that as a sign of tension moving out and spaciousness appearing.

• Concentrate on your left hand, then right hand, by making a fist.
• Concentrate on your left arm, then right arm: clench your fist, bend your arm at the elbow, bringing your wrist up to your shoulder, and tense the upper and lower arm muscles (try to differentiate between upper and lower arm).
• Then shrug your shoulders, bringing them up to your ears, and concentrate on the tension in your shoulders and neck.
• Tense your neck by bending your head forward, concentrating on the tension in the front and back of your neck.
• Concentrate on your face and tense the muscles in your face by squeezing your eyes shut, biting your teeth together and pressing your lips together.
• Concentrate on your lower abdomen and then upper abdomen by pulling those areas in.
• Concentrate on your buttocks by squeezing them together.
• Concentrate on your left leg, then right leg, and try to differentiate between foot, calf, and thigh. First lift your left leg with your toes pointing away from you, then with your toes pointing towards you. Then do the same with your right leg.
• Then take a deep breath in and hold it and tense your whole body at the same time. And then let go. Feel spaciousness entering your body as you relax. Do this three times.
• And finally, take in a deep breath without holding it and throw the breath out again. Then just wait for the in-breath to happen again. Enjoy the state of breathlessness before the in-breath happens. For a few moments just watch your breathing happening.

After a few practice sessions with this exercise, imagine life energy as white light freely flowing through the channels of your body.

For an extended version of this relaxation and more exercises see my ‘Mindfulness & Mindbalancing Handbook’ which has just been published by Speechmark.