Body scan or progressive relaxation
Most people unwind or relax by slumping themselves in a couch and switching on their favorite TV channels and serials. But that does not lessen the damaging result of stress.
It is better to activate the natural response to the relaxation of the body. It is important to put the body in the state of deep rest, slow the breathing and heart rate. It lowers the blood pressure bringing the mind and body into balance. As the body relaxes the mind also relaxes.
Body Scan meditation or progressive scan method makes people more in tune with their bodies as they scan their body mentally for any areas of tension. Once they become aware of the area of tension, the next step is to release the tension and be able to relax.
The scan progresses from toe to head. In the progressive relaxation session, the patients start from their feet and cover their entire body. Dr. Mathur at Sanjeevani Kaya Shodhan Sansthan inculcated the progressive relaxation meditation in the morning Yoga session that he conducts daily. Many other beneficial processes are inculcated within the program that the patients reap while taking the program at Sanjeevani Kaya Shodhan Sansthan at Gohana.
There are many different forms of progressive relaxation meditation. One way to do is to tense the muscles, then release them, while another way is to envision a wave traveling through the body to release the tension.–Dr. Mathur
People who practice the muscle tensing and releasing method must consult their doctor if suffering from a history of back problems, muscle spasm or any other serious injury that may affect your health by contracting muscles.
The muscle contracting and releasing works pretty much the same way as Body Scan or the Waveform as you work your way upwards to relax the muscle groups.
The only difference is that in the first two forms you work with the mind to relax the muscles, whereas in the latter form you contract and release the muscles and in return relax the mind.
It may take some practice at first, but try not to tense muscles other than those intended.