Mindfulness and Relaxation Techniques : หน้า 35/50

as though every cell in your body is attaining the fullest happiness and joy. When you are exhaling, release every single worry and stress. Take a moment to let go of these various concerns. Then breathe normally. Once you have relieved your mind, you can start to relax your body. Relax every muscle in your body, from your head to the tips of your toes. Relax your entire body at all points. No part of the body should be tense or stressed. You should feel clear, light and at ease. Then make your mind cheerful, fresh, clean, pure and bright. Empty your mind; free it from all thoughts. Make it seem as though you are sitting alone in a clear and wide-open space, a place full of freedom and peace. Imagine that your body is free of internal organs, that it is clear and hollow. You might feel that your body is lighter, now that you have become a part of the atmosphere around you. Then bring your mind to rest at the centre of the body, in the middle of your stomach, at a level located two finger widths above the navel. It is not necessary to find the exact point. Simply continue to rest your mind gently in the area at the centre of your body. Do this while releasing the tension from your body and your mind. When you have relaxed your body and mind, start to gently visualise an internal image – that of a clear, perfectly round and unblemished crystal ball. It can be of any size but it should be bright like the midday sun or lucid like a full moon. Visualise it easily and calmly, without forcing the image to arise, without compelling its appearance. If it is not clear, do not be concerned. Whatever appears simply let it occur. And continue to keep your mind calm, still and at rest. If your mind wanders, support yourself with a mantra. Let the sound of the mantra slowly emerge from the