People who relax or meditate regularly look younger than their years. They are healthier, and live longer.  Statistics show that they attend the doctor 70% less frequently than non-meditators.  We are constantly bombarded with information both at work and at home.  Even when we are relaxing we may be reading, watching television, or be on the Internet.  We are still getting input. Relaxation and meditation are powerful ways to rest physically, mentally, and emotionally.  There are many different techniques.  The following is a simple way to spend just a few minutes to relax and re-energise.

You can simply read the words as you relax with your eyes open, or you can make an audio tape and listen to your own voice as you relax with your eyes closed.  You could add gentle, relaxing music in the background

Sit comfortably.  Your back should be erect but not tense– this is the natural, relaxed  position for your spine. Do your best to sit completely still.  Allow your body… your shoulders …  and your limbs…. to relax.

Take a deep breath in through your nose and exhale through your mouth – all the way out…releasing any tension in your body… as you exhale.  Again take a deep breath in through your nose….and then exhale all the way out through your mouth….Then breathe quietly in and out through your nose…. and focus your attention on your breath….. simply watch your breath…..and the movement of your abdomen and chest….as you become aware of the air moving in and out …of your lungs… If any thoughts come in to your mind …allow them to drift away gently …..  Feel your mind empty of thoughts……  Do this for as long as feels right for you……..  You may become less aware of your body……  Enjoy the stillness and calm…….

Allow that feeling of relaxation to spread to the skin of your face…… to the area around your lips….. relaxing your mouth….. relaxing your jaw.  Feel the skin of your head and face heavy and relaxed…...
Be aware of the back of your neck….. releasing any tension there.  Relax the skin and the muscles at the back of your neck…..relax the area around the front of your neck…..going deeper and deeper.
Be aware of your shoulders…..release any tension in your shoulders…….let them feel heavy and relaxed.
Allow that feeling of relaxation  to spread to your upper arms…. relaxing your skin…. relaxing your muscles…..  Allow that feeling of relaxation to spread to your elbows…. then to your forearms….. then to your hands….. and all the way down to the ends of your fingers.  Let your arms feel heavy… limp… and deeply relaxed.  Feel yourself going deeper and deeper…..
Be aware of the front of your body….. your chest…. and your abdomen.  Let the muscles be completely relaxed…..  Relax the organs inside your chest and abdomen. …. Be aware of your breathing. .….  breathe in and out slowly and easily.
Be aware of the muscles of your back…...  Relax the muscles of your upper back…. your middle back…. and your lower back.  Feel them completely relaxed…. and relax all the vertebrae…. one by one…. from your neck…. all the way down…. to the bottom of your spine.  
Feel yourself going deeper and deeper…..
Relax the skin and the muscles around your hips…..and around your pelvis….  
Release any tension in your thigh muscles…. and relax them completely.  Then let that feeling of relaxation spread to your knees…. and to the calf muscles of your lower legs…..  Feel your legs heavy and relaxed.
AS you breathe in and out…. Allow yourself to go deeper…. and deeper…
Relax your ankles…. your heels…. and your feet…. allowing that feeling of relaxation to spread …all the way down to your toes……  Feel yourself going deeper ….and deeper…. and deeper…..

Enjoy that feeling of deep relaxation………

As you relax now …. just imagine every cell in your body filling with Light…. filling with energy….getting brighter and brighter…. and stronger and stronger….. and healthier and healthier…. with every breath you take…. And continue to do this  for as long as seems right for you…..as you recharge your body with a calm …peaceful…energy