STILLNESS

Another word to describe what this practice hones may be peace.  Stillness isn't the closest term, but it often requires stillness to initially train one's body and mind to sync up with one's own spirit.  

RELAXATION MEDITATION

This practice can offer beautifully healing clarity
as you move through life.  

The first step is to find a comfortable, but upright position.
If this exercise is done lying down, you will most likely fall asleep and when starting out, we want to learn and master how to promote this awareness in waking states first. Sit up either in a chair or on the floor. Position should be firm, but pleasant.

Rest hands on thighs or lap. Gently close your eyes, or keep them slightly open and fixed on a single point if you start to fall asleep. 

Now focus on your breath. If possible breathe in and out through your nose - it is easier to be conscious of your breathing as it moves through your nose. If you are congested, use your mouth as much as necessary to practice comfortably.

Each time you breath in, focus on a particular area of your body, starting at the top of your head and slowly working your way down the body with each breath.  You may take repeat breaths on spots if there is still tension. The goal is completely melting the tension before continuing
down - as you exhale consciously release and relax the muscles in that area. It is as simple as that. Breath in awareness of the tension, melt & release tension as you exhale.

Begin by breathing in an awareness of the muscles in your forehead. Release those muscles as you exhale. Devote 7 or 8 breaths to each area. The majority of your daily stress is held in your forehead, around your eyes, in your cheeks and jaw and in the back of your neck and shoulders. Each of these areas will take you 30 seconds to 2 minutes to relax.
You can extend your relaxation technique - and I highly recommend this - to your chest muscles and the muscles in your abdomen. These are two areas where we take quite a bit of our deeper emotional stress.

Remember, your heart is a muscle and your body reacts to your stored tension.  This exercise promotes flow state awareness, as well as stillness.  And good energetic flow throughout the body.

You can also use this technique to relax groups of muscles in your back, arms, hands, legs and feet.
Once you have relaxed specific areas of your body I suggest spending a minute of two and allow yourself to feel the sensation of being relaxed. The more you can impress this feeling upon your mind and body the more easily you will be able to enter and maintain that relaxed state of body and mind.  And the more quickly you will recognize when you begin to hold tension to address it more swiftly.

Regular daily practice is the key to learning the broader, life-enhancing benefits of this skill.  

I pair this meditation with both 4-4-8 breath work and diaphragmatic breathing and find it centering and clarifying.  I have only tried incorporating Om, ॐ,  seed sound so far, and that has been so, so incredibly wonderful.