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One-Minute Mindful Relaxation for the Whole Body

Introduction

          This is a one-minute, five-part, full body relaxation that you can do anywhere, anytime, to relax and refresh yourself, without anyone knowing you’re doing it.  

          Though this may look and sound like a very simple exercise , it’s actually an advanced practice.  In order for it to be effective, you’ll first need to be skilled in recognizing where you hold tension, and in being able to release it at will.

          If you’re new to relaxation techniques, we recommend you start with the Relax your Face  or Full-Body Tense and Release exercise.  Either of these will help you to recognize where you have muscle tension and to release that tension with your breath.

Instructions

          Bring your attention to your head and neck and notice any tension there.  Now take a slow, deep breath in, hold it for a moment, and slowly exhale fully, releasing any tension from your head and neck as you exhale.  

         Shift your attention to your shoulders, arms, and hands, and notice any tension there.  Take another deep breath in, hold it for a moment, and slowly exhaling fully, release any tension from your shoulders, arms, and hands.  

          Now focus your attention on your torso - your back, chest, and belly - and notice any tension there.  Take a deep breath in, hold it for a moment, and as you slowly exhale fully, release the tension from your torso.

          Shift your attention to your hips, legs and feet, and notice any tension there.  Take a deep breath in, hold it for a moment, and slowly exhale fully, releasing tension from your hips, legs, and feet.

          Focusing now on your whole body, take one more deep breath in and as you exhale, continue releasing tension from your whole body.