QM Week Two: Body Awareness and Relaxation

To get the best results from our meditation we want to be aware of our body and for it to be relaxed and comfortable.  This week’s meditation will accomplish this through a process of tension and relaxation.

This Week’s Meditation – Body Awareness and Relaxation

  • Get into a comfortable position for your meditation
  • Begin your session with a few minutes of breathing in an 8:4:8:4 rhythm (refer to week one instructions if necessary)
  • Put your awareness on your feet, tense them as much as you comfortably can, hold that tension for a full breath, then release the tension and feel your feet relax, feel this area fill with a warm, comfortable sensation.
  • Repeat this process moving up through your body from your feet to your head: Feet, lower legs, thighs, pelvis, abdomen, chest and back, shoulders, upper arms, lower arms, hands, neck, head
  • Relax and enjoy the warm comfortable sensation in your body
  • Again focus on breathing in the rhythm 8:4:8:4
  • You can repeat this process several times in a session if you wish


This meditation may seem a little difficult to do in a seated position, but it can be done and is well worth it because it will help you to become comfortable and relaxed in the specific position you are in.

When we tense an area of out body, the nerve activity in that area increases.  It literally helps us to become more ‘aware’ of that area on both a conscious and subconscious level.  This means that if there is something uncomfortable in that area we can consciously reposition ourselves to make it more comfortable.  If there is something unhealthy there, this process of tension and release will make us more aware of it and unconsciously our body can increase blood flow, send hormones and nutrients to stimulate repair on a cellular level or whatever is necessary.

You may find that you are not able to tense and relax some parts of your body as easily as others.  This indicates a weakened neural pathway.  Continue to practice and it will usually become easier as the neural pathway becomes stronger.

If you get cramps as you do this tense and release exercise, you can try tensing more gently.  You will still benefit from increased nerve activity and awareness from the stimulation of gentle tensing.  You may also want to look at your nutrition.  Make sure you drink plenty of water, get plenty of potassium from plant based foods and reduce your intake of animal products.  If the problem persists you may want to consult with a nutritionist of holistic health practitioner of some sort (Traditional Chinese Medicine, Naturopathy etc).