You can practice the Four Tens Meditation to help you to learn to relax.

It is also a mindfulness practice as when your attention wanders, you return yourself to the present moment by starting again.

Focus your attention on the area of your eyes: forehead, eyebrows, eyes and cheek. Relax this area on ten successive out-breaths.

Focus your attention on the area of your jaw: mouth and lips, jaw and throat. Relax this area on ten successive out-breaths.

Focus your attention on the area of your shoulders: shoulders and the back and side of your neck. Relax this area on ten successive out-breaths.

Focus your attention on your hands. Relax this area on ten successive out-breaths.

If you lose where you are, just go back to start again with your eyes.

The practice takes around four minutes.

To find out more about The Meditation Course, visit our website at: https://www.meditationcourse.live/

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