Take 2 Minutes To Get Calm

We easily tense up during the day, and using this 2-minute relaxation will help you get calm again. You can do it sitting up or lying down. It’s easy to do it while working at a desk.

In this systematic relaxation,  you will mentally travel through the body and let each area relax. If you do this lying down on your back, you can put a small pillow under your head or head and neck. If your lower back bothers you, you can put a bolster pillow or rolled up blanket under your knees, or bend your knees and put the soles of the feet on the floor. If you are sitting on a chair, come to a position where your head, neck, and trunk are straight.

To get calm, focus on each area of the body in the order given below.

RELAX:

Forehead and scalp

Eyes and muscles around the eyes

Nose and cheeks

Mouth, chin and jaw

Neck and throat

Shoulders

Upper arms

Elbows

Lower arms

Wrists

Hands

Tips of the fingers

Back up the arms, to the chest

Upper back

Middle of the back

Lower back

Stomach and abdomen

Hips and thighs

Knees

Calves

Ankles

Instep

Toes

Soles of the feet

Reverse order and go back up to the head

The more practice you have done, the more quickly you will be able to release tension and get calm. With more practice, you can also focus on each area for a longer time to deepen your sense of relaxation, and spend more time on areas that are habitually tight.

Therefore, you can spend 2 minutes a few times a day to get calm during your busy day. You can also use this practice when you have more time available to do it for a longer time, as when you get up in the morning, after work, or before going to sleep. It can be a great aid for promoting sound sleep.

Caution: do not do this practice when you are driving or otherwise need to be totally focused and alert on something external.