Once you are sitting comfortably, start the process of body relaxation. A relaxed body is essential for good breathing practice and pranayama.
For this process, take your awareness to different parts of the body. For each part, just observe and relax. Do not spend too long on any individual part of the body (2-3 seconds is fine).
- Take your awareness to your right hand and to each individual finger in the right hand. Move to the right wrist, forearm, upper arm, and then right shoulder. Move from the right shoulder down to the right side of the chest, the right side of the abdomen, and right hip. Move your awareness to the right thigh, right lower leg, and right foot, and to each individual toe in the right foot.
- Now take your awareness to your left hand and to each individual finger in the left hand. Move to the left wrist, forearm, upper arm, and then left shoulder. Move from the left shoulder down to the left side of the chest, the left side of the abdomen, and left hip. Move your awareness to the left thigh, left lower leg, and left foot, and to each individual toe in the left foot.
- Move your awareness to the base of the spine. Slowly work your way up the spine to the lower, middle, and upper back, and then to the neck. Move your awareness to the crown of your head, over your head, to your forehead, and to the eyebrows. Relax your eyes, including the eyeballs, cheeks, mouth, and lips.