Gentle Breathing (1 minute)- sit comfortably on a chair, with your back straight and both feet on the ground. If you can't sit then you can stand or lay down as straight as you possibly can. Close your eyes and just focus on your breathing. Try to let your thoughts pass and clear your mind from pondering on your thoughts or daydreaming.
Tense and Relax (4 minutes)- Make a fist with your right hand and tense all the way up to your shoulder for 5 seconds then relax for 10 seconds. Do this for each of your body parts- tighten each group of muscle for 5 seconds and relax for 10 seconds before moving on.
Visualize (3 minutes)- Recall a place of peace or a place of contentment or a fond memory that allows you to relax. Use you imagination to reconstruct the place and how you felt when you were there. It can be a beach, the mountains, a field or wherever that brings you peace and relaxation. Let yourself become totally apart of the place in your mind.
Let go (1 minute)- Once you are completely relaxed-mind, body and soul- just let your stress go. Feel and visualize a stream of light or energy moving through your body that is removing the stress up and out as you breath out or as it flows from your hands and feet out. Allow yourself to see a stress free day along with ways you can continue this feeling.
Stretch (1 minute)- While keeping your eyes closed-- go back to just breathing in and out. Enjoy this feeling of calm and peace while you wiggle your fingers and toes. Then while continuing the breathing stretch your arms above your head and stretch your legs. When ready re-open your eyes.
(***Please note you can take longer than the 10 minutes recommended above!)
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