Cultivating the skill of relaxing the mind via releasing the effort & tension in the body and mind

Guided Meditation

Core Instructions

Objective - Why?


  • Release of effort i.e., the cause of physical and mental resistance


  • Release of the cause, i.e., effort fueling negative conditioning


  • Allowing gentleness and joy to be part of one's practice & life

Essential Instruction

Relaxing the Body

  • Relax your body on every exhale via releasing the effort underlying tension

  • Gently slow down your breathing

Relaxing the Mind

  • Relax the eyes and frontal lobe of your brain on every exhale via focusing on the exhale on the tip of the nose

Observation Method

  • Localized

Observation Range

  • Whole body as it relaxes

  • Effort underlying tension

  • Eyes & frontal lobe of your brain

  • Pleasure & Joy from letting go of effort


  • Noticing the pleasure of & enjoy the relaxation i.e., the release of effort

  • Softening is the opposite of trying. Whenever you notice trying or struggling, soften




This practice develops the skill to relax the effort in our mind via

  • relaxation of body via exhale

  • relaxation of the mind via relaxing the eyes & frontal lobe of the brain

    • Please note that when you read 'frontal lobe of the brain' that this relates to how it feels like experientially, not necessarily actually relaxing the frontal lobe of the brain


Transition in

  • Posture

    • Settling into one's practice posture

      • comfortable and attentive

    • Releasing any unnecessary effort & tension in body & mind

  • Becoming present

    • Noticing the current experience., sights, sounds, thoughts, feelings

'Main Practice' Softening

Relaxing the Body

  1. Contact the relaxation of the whole of your body on every exhale

    • Notice the relaxation, softening of your eyes, jaw, shoulders, arms, etc.

  2. Notice the release of effort underlying tension within your body - on every exhale

  3. Enjoy the pleasure from releasing effort - on every exhale

  4. Gently slow down the exhale to intensify the relaxation

    • Slow down in a comfortable and gentle way.

    • Discomfort is a sign of excessive trying, hence relax and be more gentle.

Relaxing the Mind

  1. Bring your awareness to the exhale on the tip of the nose

  2. Relax your eyes and the frontal lobe of your brain on every exhale

    • This may be experienced as e.g., eyes becoming heavy, falling asleep, sigh, relief, surrendering, letting go

    • You may also notice the rest of your body relaxing, releasing effort

  3. Notice that when you relax the eyes & frontal lobe - mental activity such as thinking reduce or stop

  4. Notice the effort underlying mental activity

  5. Enjoy the letting go of effort underlying mental activity

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