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Stress, is the root of many illnesses; from high blood pressure, heart disease, cancer and depression etc. With this simple meditation you can learn how to release stress that has built up in your body over many years. 1.Sit comfortably or lie down on your back. Slow your respiration to deep (natural), abdominal breathing. Say the word "calm" in your mind with every exhalation. 2.Visualize that you relax a part of your body and releasing tension with every exhalation. Start with your head. Inhale and exhale while visualizing your scalp muscles relaxing. Say "calm" in your mind. Repeat this with each body part as you move down through your face, throat, chest, stomach, abdomen, thighs, knees, legs, ankles, and feet. When you've relaxed your feet, visualize all the tension in your body leaving through your toes as dark smoke. 3.Now start from the temples of your head. This path focuses on the sides and upper extremities. Inhale and then exhale while visualizing your temple muscles relaxing. Say the word "calm" in your mind. Repeat this with each body part as you move down through your jaws, the sides of your neck, shoulders, upper arms, elbows, forearms, wrists, and hands. Once you've relaxed your hands, visualize all the tension leaving your body via your fingertips as dark smoke. 4.The final pathway begins on the back of your head. This path relaxes the back side of your body. Repeat the breathing visualization word routine as you go from the back of your neck to your upper back, middle back, lower back, back of thighs, calves, and heels. Repeat this sequence until you feel free from tension. Practice this for 15 minutes every day.
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