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