Body Scan for relaxation
Lie somewhere comfortable, with a pillow under knee’s to support back. Take a deep breath in and out and say ‘relax’. Starting concentration at the toes, imagine every muscle relaxing and going floppy up to the tip of the head. Once you have done this, lie there and feel how nice this feeling of relaxation is, and loosen further any places that hold tension. Enjoy this feeling.
Once you have scanned your body for any further tension, and relaxed it, you may now hold an image or symbol in your mind. It may be a flower, a tree, the sun, the Christian cross, an Om, anything that has a positive impact on you.
Hold this image in your mind for as long as possible (5-10 minutes). It is natural for your mind to wander, just keep gently bringing it back to the symbol. Practice of this exercise makes it easier and more relaxing each time.
It is said, that 20 minutes of meditation- such as this, is equal to 6-8 hours of sleep.