Purpose: Relax the body, calm the mind, foster well-being
Need: Symphonic music and speakers
1. Come into a comfortable position, either seated on the floor, a cushion, or a chair.
2. Gently lengthen your spine, with your head over your heart.
3. (Fade in soft, calming symphonic music)
4. Notice if youโre holding on to any tension, and as you exhale, send the breath there, allowing yourself to relax.
5. Do a couple of shoulder rolls or neck circles to release any lingering tension.
6. Allow your face to soften, as you release the clench of your jaw and smooth out any creases around your brow.
7. Allow the individual instruments in the orchestra to collaborate and help ease you into relaxation.
8. Breathe deeply, and if you havenโt already done so, let the eyelids begin to close.
9. (Begin to fade out the music until you reach silence.)
10. Continue to rest your eyes closed if it feels comfortable, and see if you can still feel the harmony within even though you cannot hear the harmonious sounds outside you.
11. Place both hands on your heart. Notice the sensations arising in your body, and how you feel after this relaxation practice.
12. Whenever youโre ready, slowly open your eyes if theyโre closed, take a little stretch, and gently come back from that experience.
13. I invite you to journal for a minute about the thoughts or sensations that arose during your practice.
REFLECTION QUESTIONS
How did that practice make you feel?
Did you find classical music to be relaxing?
How might different music change your experience?
In what ways was this an experience of harmony?
When might it be a good time to practice this again?
SEL Section is taken from Breathe for Change, Dr. Ilana Nankin, Ph.D
