Stress Relieving Meditation

Your Weekly Meditation Plan

Friday – Body Scan


06:00 am

Today you will try a more physical type of meditation exercise called Body Scan. Here you will focus on your physical body more than the mind, which is a great exercise for releasing any muscle tension you have. You will work your way through every body-part while releasing tension and negative energies.


Go to your meditation location of your house. For this meditation it can be a good idea to lie down, if you can do so without falling a sleep. Close your eyes and take a couple of cleansing breaths to help your calm your body and mind.


Move your focus to your toes. Feel their presence and the weight of them. Now actively loosen any tight muscle in your toes. Feel them become loose and light as if a cloud of negative energies were lifted from them.


Now move up to your entire feet. Notice any muscle tension in them and the actively loosen and relax your feet which makes them very feel weightless. Enjoy the moment of totally relaxed feet.


Focus on the lower part of your leg under the knee and down. Feel the muscles in this area and willingly let go of any tension there may be. Just relax. Feel them become less heavy and less pulled towards the ground.


Move on up to your thighs notice how heavy they feel. Notice any negative energy inside them that causes the muscles to be tense and stressed. Now let go and loosen every little tense muscles. Feel how free and feathery they feel.


Continue to move up and go through every little part of your body. End with your head and make it as loose and light as the rest of your body. When you are done you will feel much more free and relaxed.


Do this exercise for 20 minutes and then feel ready to start your day with a positive attitude and a stress-free body.



02:00 pm

Prepare for your 5-minute breathing exercise. Excuse yourself and take a short break and go to a quiet location where you can be alone for a moment. Do your usual breathing exercise and inhale for 7 seconds while counting in your head. Hold your breath for 10 seconds and then exhale for 7 seconds. Let every breath energize you and fill you with a positive and strong energy that will last for the rest of the day. Do your 5 rounds of inhaling and exhaling and then return to your day.



09:00 pm

Now it is time for your evening meditation and just like in the morning, you will do a total body scan. So lie down and take a couple of cleansing breaths. Focus on your toes, as they lie there heavy in the ground. Focus on loosen every muscle in your toes and make them as light as a feather. Now move up to your feet and do the same with them till they feel free and loose. Scan your entire body just like you did the first time. Enjoy the feeling of a free and weightless body. Feel the level of stress in your body being reduced.


Practicing body scan in the evening before you go to sleep is great for getting a better sleep as your muscles will be loose and all the tension that has been building up inside your body and muscles during your day is now released so it wont spoil your sleep.





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It is a very good idea to keep a meditation journal where you will document all of your activities and the results that you get. Include everything that you can think of, such as what you had difficulties with, if it made you feel relaxed and calm or if you had trouble focusing. Write everything down in your meditation journal, so that you can look back and thereby really notice any improvements.



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Did you complete today’s training? How did it go? Share your story and experience.


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