Meditation Directions and Music #relax

It is really important right now to find a way to relax remotely while so many people are on stay at home or Quarantine orders. For those that are religious, this is a great activity to do prior to trying to pray.

Materials - you will need a way to listen to a you tube video, a comfortable flat place to lie down, and some tissue if you end up coughing anything up during deep breathing. A simple technique is meditation that can then be subconsciously connected to when you are working remotely:

1. Copy and put this video on for the music in the background. http://www.youtube.com/watch?v=go99WqXWGgk#action=share

2. Lie down flat in a comfortable spot. (If you are on your stomach or back is completely up to you, and what you find comfortable). If you have any congestion or breathing problems, lie on your stomach.

3. Take a deep breath, hold, exhale. Do this five times. Each time try to get better at concentrating on your breathing. If you have congestion, try this a few more times coughing out anything that might be in your lungs into the tissue you have with you.

4. Now, you are ready. Just breath normally with your eyes closed as you listen to the music in your prone position. Then, start in your head telling your muscles to relax starting with the ones at the very top of your head, down to your eye lids, the cheek bones, your jaw, your neck, your shoulders, your chest, each arm down to your tips of your fingers making them heavy on the floor like spaghetti, each muscle down you back, your arms down to your your hips, your groin, your thighs, your knees, your calves, your heels, and finally your toes.

5. Let your self lie there and if you begin to have thoughts of any kinds, go back through the relaxation only thinking about the muscles. If you have a partner, they can gently apply pressure to each part of your body moving down as you think about relaxing and letting out any negative energy or pressure from that part of your body.

6. You will then lie there and think about a calming place for your and let your mind go there - the beach, scuba, or the mountains... this is your personal calming space if you have one.

7. If this works to calm you, then you can put the video on in background any time you are working from home and need it. You can also just take a minute or two and watch the video. Your mind will automatically take you quickly to a calm spot due to the memory of the music.

8. If you are still having a difficult time doing this, you may need some therapy combined with guided meditation. Feel free to book a teletherapy session.