| The following exercises range from pretty | | | | half-lotus on a zafu) and go through all the |
| simple to pretty complicated, but as you | | | | exercises I've covered up to this point. Just |
| develop your abilities you'll eventually find | | | | take a moment and feel the relaxed energy |
| that you can do them all at once and | | | | that you should have after grounding and |
| effortlessly. It can take anywhere from a few | | | | releasing all your stress. Are you ready to |
| weeks to a few years to develop this ability, | | | | get deeper into this feeling? |
| so remember what I said about expectations. | | | | |
| | | | Feel the energy that flows up through your |
| You'll eventually be able to remember how to | | | | roots and into your feet. Make fists with |
| do these exercises by memory, and then after | | | | your feet by curling your toes in as far as |
| that you'll get to the point where you just | | | | you can until it hurts, then relax. Let that |
| do them without having to think about them. | | | | relaxed feeling flow from your toes back over |
| | | | your feet and feel them relax. As you inhale |
| Grounding | | | | draw that relaxed feeling up over your ankles |
| | | | and feel them relax completely. On the exhale |
| Grounding will always be an important skill, | | | | let any residual stress flow back out and |
| no matter how advanced you become, so take | | | | down through the earth. |
| the time to learn this now and to be able to | | | | |
| do it effortlessly. | | | | On your next inhale draw that relaxed feeling |
| | | | back up over your calves, letting them relax |
| Stand in the "Standing Stake" pose described | | | | after walking all day. Draw that relaxed |
| above. Go through the breathing and Full Body | | | | energy up over your thighs with the next |
| Awareness exercises. Visualize roots growing | | | | inhale. They're the biggest muscles in the |
| from your feet down through the core of the | | | | body, so let them relax and rest now. |
| earth, just like a tree. In later meditations | | | | |
| you can add some variety by seeing the roots | | | | As you inhale feel that relaxed feeling flow |
| flow down to a large crystal at the earth's | | | | up over your hips and buttocks. Feel the |
| core. Depending on the effect you want you | | | | stress bleed away. We store a lost of stress |
| can vary the crystals and access different | | | | here, so take a moment and let this area |
| energies, but that obviously beyond the scope | | | | relax. Draw that relaxed feeling up over your |
| of the exercise at this point. | | | | stomach and lower back. Feel the muscles in |
| | | | your back relax and feel your stomach move |
| As you inhale feel the energy of the earth | | | | with your inhale. |
| being drawn up through your roots and up | | | | |
| through your body and out through the top of | | | | Bring the energy up over your chest and the |
| your head. On your exhale, let that energy | | | | middle of your back. Feel your heart area |
| drop back down through your body and feel all | | | | expand with the relaxed energy and feel all |
| the accumulated stress of your life flow out | | | | the accumulated stress in between your |
| with it and back down through your roots and | | | | shoulder blades release and flow out and back |
| into the earth. Feel your muscles relax as | | | | down with your exhale. |
| the stress flows out. This is a good way to | | | | |
| release all your stresses, fears, angers and | | | | Draw the feeling of relaxation up over your |
| feelings of inadequacy. Repeat this exercise | | | | shoulders and neck. Feel any residual tension |
| for awhile, as many times as necessary to | | | | flow out with your exhale. Let that relaxed |
| clean yourself out. | | | | energy flow up and over your head. Let the |
| | | | muscles of your face and those at the base of |
| There's nothing wrong (and a lot of benefit) | | | | your skull relax. |
| to stopping at this point and just doing | | | | |
| these exercises that I've gone over up to | | | | Just sit here and feel this relaxed body that |
| this point, until they become completely | | | | you have. Remember this feeling as its how |
| effortless. Whenever you feel yourself | | | | you should feel all the time. Tense muscles |
| becoming stressed or angry learn to take a | | | | store energy, which means that your energy |
| moment and ground yourself and let those | | | | isn't flowing through you, but rather |
| feelings just flow out. | | | | sticking in certain places in your body. |
| | | | |
| Progressive Relaxation | | | | When your muscles are relaxed then your |
| | | | energy flows unimpeded and is continually |
| Progressive Relaxation is easy to do and you | | | | renewed, leaving you feeling much lighter and |
| can do it anywhere and anytime. Assume your | | | | more refreshed. |
| meditation position of choice (I like the | | | | |