DAY 5

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Light a candle and place it right in front of you , at a distance of one meter or so. Close your eyes and progressively relax all the muscles of your body, starting with your hands, then your arms, shoulders, back, thighs, knees and then your feet. Alternate your focus of attention on each of these parts of your body in order to completely relax in a state of physical and psychological plentitude. Total relaxation requires great concentration. Don’t worry if you cannot reach this plenitude straight away, as it will improve with time and practice.

Let your mind wander, let images come through your mind, and do not attempt to remember them.

After a few minutes (3-5) open your eyes. Stare at the flame of the candle. All your attention must be focused on the flame as it was focused on your body a short while ago. Then, while continuing to stare at the flame, think about your major problem, but do not linger on any one single detail. Remain this way for a few minutes, think how the problem developed from the beginning.

Begin the exercise of relaxation again, close your eyes. Be sure that all your muscles are relaxed and when you feel better open your eyes.

Do this entire process with mind and body equally relaxed.

You may find this meditation useful at times when too much is going on and/or when you are dealing with a complex problem.

POSTPRACTICE

Activitydescription

Energylevel

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

PREPRACTICE

Activitydescription

Energylevel

Mentalstate

Physicalstate

Emotionalstate

Morning

Afternoon

Evening

Please add an image, quote or similar to describe your overall day

(this could be your personal photo of the day or an image from web, whatever inspires you)

Check blog entry

http://small-steps-coaching.com/blog/2012/12/17/mindfulness-week-project-

day-5/

MindfulnessWeekProject www.small-steps-coaching.com/blog