How to Meditation Peace Ful.
1. Allow the head to fall forward on the chest. Breathe deeply in and out three-time. Return to the upright position.
2. Allow the head to tip fully backward. Breathe deeply in and out three times. Return to the upright position.
3. Tip the head as for as possible to the left. Breathe deeply in and out three times. Return to the upright position.
4. Tip the head as for as possible to the right. Breathing deeply in and out three times. Return to the upright position.
5. Allow the head to fall forwards, then move it in an anti-clockwise circle three times.
6. Repeat the last exercise, moving the head clockwise three times. Return to the upright position.
7. Breathe in through the nose with a number of short, sharp intakes until the lungs are full. Hold it a moment, then suddenly exhale through the mouth with a “huh” sound. Do this three times.
8. Breathe in slowly and fully through the right nostril (hold the left one closed if necessary), feeling the stomach balloon out as you do so. Hold it a moment, then exhale slowly through the mouth, flattening the stomach as you do so. This exercise moves all the stale air from the bottom of the lungs. Do this three times.
9. Repeat the last exercise, this time breathing in through the left nostril and out through the right nostril. Do this three times.
If you were sitting, now you can lie down (keeping the spine straight).
Relax your body while breathing deeply. As you inhale and exhale, do the following:
1. Release all tension from your legs, starting with your toes and the soles of your feet, then move upwards, relaxing your ankles, calf muscles, and shins. Relax your knees, then focus on your things.
2. Relax your hips and waist, your abdomen and lower back, then move up the spine to your upper back. Relax your lungs and chest.
3. Relax your shoulder and arms, elbows, wrists, hands, and fingertips.
4. Relax your head and all the muscles in the neck. Relax your jaw and face muscles. Relax your eyes and forehead. Release all tension from the crown of your head.
5. Scan your body. If you feel any remaining pockets of tension or pain, imagine, as you breathe, that your breath is connecting with the tension elsewhere in your body and is taking that tension away as you exhale.
6. Relax your mind. Let any thoughts, worries, or concerns from the day drift away as you exhale.
7. Release any unwanted feelings, emotions, and memories as you exhale.
8. Look into yourself and find inner satisfaction and peace of mind.
This Article is taken From Read Me
Written by Arshad. A