Thirty-Minutes Relaxing Meditations

The collection of meditation exercises, or some people called mindfulness exercises,  that help you relax. During the day, take a short break to take care of yourself. 

1. Heavy Lifting 
Imagine you are stretching your body in bed/carpet. Imagine that your legs are there like cement columns. Imagine that the legs made of cement pillars are too heavy to sink into the mattress/floor. Then, the hand and arms are also imagined as cement, they are also very heavy, which puts a lot of pressure downward. Then imagine a friend coming into the house and want to lift your heavy concrete legs. He grabbed your foot and wanted to lift it, but his leg was too heavy and he couldn't lift it. This imagination exercise is also performed on the hands, neck, etc.

2. Pleasant Memory 
Lay down or sit comfortably.  Remember a time when you feels most relaxing and recall the image of the past in detail. This image may be a peaceful scene when fishing in the mountains and lakes, so pay special attention to the details in the environment. Recall the ripples that have gently spread over the water; imagine if you hear the rustle of leaves. Maybe you recall sitting a long time ago by the fireplace, relaxed and even tired. Is the firewood crackling fire? What other scenes are there? Maybe you remember the relaxing scene on the sunny beach, how do you feel when the sand rubs against your body? Do you feel the warm sunlight touching you like something? Is there a breeze for learning? Are there seagulls in groups? The more details you recall, the better the effect.

Psycho-Cybernetics: Updated and Expanded by Maxwell Maltz is one of the best self-help books in history. Some of the exercises are from this book. Consider keeping it on your desk and reading it when you have doubts.    (Amazon $12.75 for Paperback) 

 https://www.mindful.org is a good site to know more about mindfulness.