Daily exercises for developing presence and relaxation

The deep relaxation and openness of meditation offer a different perspective on our thoughts and perceptions. Meditation shows that we do not need to grasp at some experiences and reject others. We can accept all experience, whether positive or negative. And this acceptance can lead to deep satisfaction, a heart appreciation of being alive. As our awareness and our response to living reflect the rich balance of meditation, our particular difficulties yield to a growing sense of confidence and enjoyment. A new mind arises, bearing a sense of lightness and calm that ripples throughout all our activities like laughter. 

Day 23 – Touching Body Energy Exercise

This exercise relieves tension in the back of the neck, the spine, and the back of the legs, and redistributes energy and feeling throughout the body. At the end of the exercise, sit quietly in the sitting posture for five to ten minutes.

Stand with your feet a comfortable distance apart, your back straight and your body balanced. Breathing softly through both nose and mouth, slowly raise your arms in front of you until they are overhead, with the palms facing forward.

Knees relaxed and straight but not locked, slowly and evenly arch forward from the waist, reaching out slightly with your arms. Your head, torso and arms should move together. Relax your neck muscles and release any tension in your chest, belly and lower energy centers. When your fingers approach the floor, stay down briefly, concentrating lightly on your back, Be very still. Slowly spread your fingers. Exhale fully, releasing tension from your belly so that the flow of energy is not blocked.

Breathing evenly and gently, rise very slowly, keeping your head between your arms. Focus on your throat as you do so — you may feel a sense of opening there. When you read an upright position, bend backward slightly. Keep your exhalations gentle and allow the front of your body to open, especially your belly, chest and throat.

Slowly straighten your neck and back, bringing your attention to the base of your skull. You may feel warmth there, or a general sense of connection and peace. Again bend forward as before, going gently and slowly as possible. Perform the exercise 3 or 9 times.