Relaxation Meditation for Seniors
by Susan Kramer
2-10 minutes or more
Preparation: Pick a warm location where you will not be disturbed.
Lying on a bed, a piece of carpet on the floor, on a blanket on the lawn, or on a warm sandy beach stretch out on your back with arms resting near your sides and legs relaxed and slightly apart. (You may want a light cover over your body for more warmth, as the body cools down upon relaxing.)
Close your eyes; imagine sinking lower and lower into the surface. Enjoy the relaxed feeling in your body that is lying so limply; begin to feel comfortable all over.
Breathe in and out easily and evenly. No breath retention.
Example:
Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue ...
While lying so still and relaxed begin to listen to the sound of your breathing.
If you are very relaxed you may begin to hear the inner vibration, seemingly generated under the crown of your skull. If you hear this hum or sound which is like gently rushing water, begin listening to it, rather than listening to your breathing.
Listening to your breathing, or to the inner vibration, calms, centers, and relaxes the body-mind. A centered body-mind becomes a creative tool in all aspects of living, such as for ways to resolve conflicts and practical living matters.
Generating caring and loving thoughts for others during this period of relaxation meditation set the tone for acting in kind ways when up and about.
After some time, begin to come back to your everyday self by taking a deep breath, opening your eyes, stretching out your arms and legs.
Keep this relaxation meditation as a handy tool for whenever you have a few minutes to yourself and need a break, or just need a rest.
Practiced at bedtime, relaxation meditation including loving thoughts, finishes the day with harmonious and joyful feelings.
Relaxation Meditation for
Seniors
© 2003 Susan Kramer
email susan@susankramer.com
web site http://www.susankramer.com
More meditations and yoga
for seniors, with translations in Dutch, French
and Spanish at
Aging or Ageless? by
Susan Kramer