Warm Blanket Relaxation Meditation
I like to use the warm blanket technique quite a lot, especially right before bedtime. As the warmth moves over my body, it reminds me of sunshine on a warm summer day or the feeling of drinking hot chocolate while camping. Then, once the blanket is completely covering me, it feels like a loving hug.
This is a fairly simple technique that can be done almost anywhere and at any time. It is most suitable for generalized or mild pain but can be easily adapted to work on a particular problem area. This process has the added benefit of being extremely relaxing. Therefore, if done laying down just before bedtime, it can also promote a restful night’s sleep.
- In a comfortable position, eyes open or shut (whatever you are comfortable with) breathe deeply and slowly from your abdomen.
- Visualize your body. It does not matter if this image is fuzzy or fully imagined. It also doesn’t matter if you see yourself as you are now or were twenty years ago. The important part of this exercise is that you tell yourself you are looking at your body.
- Starting at your toes and working slowly up your body to the tip of your head, imagine a warm invisible blanket being placed over your body.
- As the warm blanket covers each toe, ankle, calf, leg, hand, arm, and shoulder in turn think of how comforting and warm you feel. Feel the way the warmth relaxes you and makes you feel safe. Be sure to place the blanket all around your body: your back and buttocks as well as your stomach and chest.
- Bring the warmth of the blanket right up to your chin. If you like, you can pull the blanket up around the back of your head so that only your face is viewable. Continue to relax and enjoy the warmth and security while you take slow deep breaths as long as you desire.