Relaxation: an exercise to reconnect with your body

Is confinement getting on your nerves? Nervous fatigue is felt and, despite the time available, you are unable to draw anything positive from it and take time for yourself. In order not to crack, this relaxation exercise will help you better listen to your body.

While the world, is confined, and the coronavirus continues to progress , you trample in your living room, you worry as soon as one of your children coughs , you struggle to occupy them, the uncertainty weighs you down... In short, you can't relax.

• Installed comfortably, in an armchair , or ideally lying on a sofa, a carpet or a blanket, close your eyes.

The arms are along the body, the legs slightly apart. Take up space and occupy space. Now focus on your breathing. Listen to it without judgment, ignoring your parasitic thoughts.

Let them pass and think of only one thing: your breathing . Pay attention to its rhythm and observe it as if you were watching a play: is your breath fast, jerky, slow? Let this breath settle naturally.

• After observing your breathing , drop each part of your body.

Occupy the space with your full weight. Become aware of the contact with the ground of each part of your body: your toes, your feet, your legs, your pelvis, your back, your arms, your head. Your whole body becomes heavier as if sinking pleasantly into a soft mattress.

Become aware of these touch points and relax more. Welcome now without judgment all sensations in a natural way. Be attentive, welcoming and non-judgmental about your feelings.

• Now observe the right leg from the foot to the hip and listen to the sensations  :

Is it hot, cold, do you feel tension, pleasant relaxation, tingling? Regardless, welcome these feelings as they are. Then go back down from the hip to the foot to perhaps rediscover new sensations. Listen to your breathing again. No doubt it has slowed down?

Now move on to observing your left leg. From the foot to the hip, passively and freely receive each perception. Then go back down while remaining attentive to your feelings. Now continue this body scan by observing both of your feet at the same time and work your way up to your hips. Have your perceptions changed?

Switch to your right arm, from bottom to top. Feel the relaxation, any tingling or chills. Then go back down from the shoulder to the hand. Then direct your attention to your left arm and do this same body reading from the bottom up and then from the top down. What feelings do you have? Listen to how your breathing seems calmer.

Now observe both arms at the same time. They are more relaxed, maybe heavier.

• Your breathing is even slower . Relaxation invades you a little more. Your glutes relax even more.

Focus on your abdomen. Observe these possible sensations of flexibility, movement and freedom that accompany breathing. The chest opens to let your breath settle naturally.

How does your back feel? Your shoulders? Your neck is more relaxed, your shoulders lower. Your face is more relaxed. You can read relaxation and serenity there. Calm is installed in you. You are well and relaxed.

Take the time to appreciate this relaxation as a gift that you give yourself. Savor this feeling of soothing warmth. Stay in this state of relaxation and intense well-being for a few minutes. Breathe in relaxation.

BECOME AWARE OF YOUR SURROUNDINGS

Gradually come back to consciousness with each part of your body. Slowly revitalize yourself by moving your toes, feet, legs. Get back in touch with your hands, your shoulders. Feel free to yawn, sigh, or stretch to gently come back to yourself. Then slowly let the surrounding sounds come to you, and open your eyes.