It is not until we make a conscious effort to relax and recharge that we uncover parts of the body feeling stresses and strains. The brain creates muscular tension when we are feeling anxious. Tension is the most common cause of headaches and many people become chronic sufferers. Pain from a tension headache often radiates to the neck, shoulders and back.
Our muscles are unable to unwind unless we relax and literally unwind. Relaxation is the opposite of tension. There are many effective techniques for helping the body to relax. Letting go of muscular tension allows the body to re-energise and leaves us better equipped to deal with stressors and difficulties.
Muscle tightness is often accompanied by shallow breathing. By learning to breathe more deeply and effectively, the whole body is soothed and softened, leading to a more relaxed, tranquil state of mind.
If you are feeling tense and rigid, try the following stomach softening breathing exercise.
Stomach Softening Meditation
Sit quietly and watch the natural rhythm of your breath for a few minutes, then begin to focus your attention on your tummy. Is there any tension there – a knotted sensation perhaps? Are the muscles being subconsciously held in? Let all the abdominal muscles be loose and soft. Put your hands on your tummy and, as you breathe in, let your stomach expand out into your hands. Notice the gentle rise and fall as you breathe deeply into that soft tummy.
Observe Bodily Sensations
Now scan your body slowly for other trouble spots where muscular tension may have accumulated. When you experience tension, notice how it feels. Is it a sharp or dull sensation? Is there an accompanying emotion arising as you observe the tension? When we experience pain, we tend to tighten around it, often making the pain more intense and prolonged. Breathe deeply into each tense area, placing your hands there if it’s comfortable, giving the area your full attention as you focus on softening and letting go. Feel warm and heavy and let your body be free.
In day to day life, it is easy to become locked in a cycle of pain and resistance. Try to practice consciously softening around sensations of pain and tension as they arise. The discomfort will often diminish or significantly lessen when we stop trying to push it away.
Sources:
- David Harp. 'The 3 Minute Meditator. Piatkus Publishers Ltd, 1998.
Josie Budd - Hi, I am a writer, personal growth blogger, photographer, meditator and mother based in Glastonbury, UK. As a writer and science graduate, ...
Join the Conversation