Relaxation can mean many things to many people. For some, it might mean pursuing a gentle hobby... pottering about in the garden, listening to music; a night in with the television or the radio. For those who are practiced in the art of relaxation, it may form the beginning of a meditation, or the altered state of awareness you like to be in when being healed or working on yourself.

But how about just purely and simply relaxing your body and mind with no particular questions to he answered, no specific work to be done just taking a few minutes of your day just to "BE"?

By experiencing a state of "being", your body can go on auto pilot and allow the natural healing processes to flow freely. By "being", the mind can take time to become uncluttered with everyday thoughts. allowing creativity to flow free from the limitations we often inhibit ourselves with.

Whenever you decide to stop what you are doing, and to take some time for a real break; that decision will enhance your self esteem you have decided that you are worth it.

So how to begin relaxation? Here is one suggested way. Find yourself a comfortable spot; in as quiet a place as you can. IF it pleases you, have some gentle music playing. If your chosen place cannot be a quiet one; allow the noises around you to form the background music even the sound of passing traffic can become relaxing.

Decide how long to give yourself and say the number of minutes out loud. You can then let go of this time limitation, knowing that you will feel relaxed, yet energized, when it is time to carry on with your day.

Sit with your feet uncrossed and flat on the floor, with your hands placed comfortably in your lap. When you are comfortable, gently close your eyes.

We begin with physical relaxation:

Become aware of your feet. How do they feel to you? What temperature are they? Can you feel the inside of your feet limited by the skin that surrounds them?

Now, in your mind, see your feet beginning to expand, to grow, widthwise, lengthwise, up toward your knees, down through the floor. As you see your feet expand in this way, notice how they feel. Do you notice any change in temperature? Do they feel any heavier or lighter? Allow any pleasant sensations you are experiencing to replace any tension; any tiredness. You might like to tense your feet up at this stage, and then experience how relaxing it feels to let that tension go. When your feet feel so comfortable that you are hardly aware of the ground beneath them, begin to bring your feet back to their "normal" size. See them return and feel them return. Take a deep breath and breathe out any remaining tension.

Now put your awareness in your tower legs. From your ankles to your knees. See minds' eye, feel how they feel. Repeat the process as for your feet. Feel your lower legs expanding, growing. Feel all the tension leaving them. Then bring your legs back in to their "normal" size. Take a deep breath as they "pop back" into your skin and let go of any remaining tension as you breathe out.

Move up your body. Repeating the process, until your feet, lower legs, thighs, stomach, chest, shoulders, upper arms, forearms, hands, neck and head have all experienced this expansion. Remember to take a deep breath as the part you have been concentrating on comes back to your physical body.

Take three deep breaths as you begin to focus on relaxing your mind.

If you have thoughts or worries crowding into your mind; imagine you can see those thoughts as sentences written on a page. Begin to split the words in those sentences so they no longer make sense. Then split the words themselves into letters, so that on their own the letters make no sense. Imagine all those letters spiraling upward to a small point somewhere at the top of your head.

Just above your head place a small white fluffy cloud. Now see the individual letters spiral up into that cloud. When the cloud is nearly full, it starts to pull away, floating away from you. Allow the cloud to drift away not completely, you may want those thoughts back to enable you to resume what you were doing before, but far enough away for you to have a break. There may be some thoughts still lurking in your head. You can let those too spiral out of your head and go chasing after the cloud. When the cloud, filled with your worries, is at a safe distance; find yourself walking in a beautiful garden. Fill your senses with the loveliness of this place.

The ground on which you are walking is soft and springy. A falling of dew has left iridescent beads sparkling in the sunlight on the path before you. As you cross the garden you are aware of the beauty of the colors you are seeing all around you. Every green is so green, every yellow so yellow, every shade of every color is so vibrant. It is as if you are seeing color for the first time. As the colors around you blend with your own, you feel so welcome, such a part of this serene place. Feel any remaining tensions or cares drop away from you now, to be replaced by a calmness complemented by all that is around you.

From a distance you become aware of a gentle splashing sound. You know that somewhere nearby there is water. The sound seems to beckon to you, so you make your way towards the source. As you look up into the sky you see birds of every description flying high, floating on a warm current of air.

And as you once more look to what is around you, you find yourself at the heart of the garden. the source of the sound of the water in front of you. It may be a stream, a fountain, the sea or waterfall. Whatever you create, the water is so inviting, so cool and clear. You lie down beside it, perhaps dipping your fingers or toes into its crystal clearness.

Use the rest of your time to enjoy and absorb the peace and calm that the garden gives to you and that you give to the garden.

When it is time for you to open your eyes, come back gently. If you wish to take back any of the thoughts you left in the cloud, allow them back in.

Open your eyes, stretch and look forward to your next visit.

This article was contributed by Shidoshi Mats Hjelm, Sweden and has appeared previously on his BBS. Mats has been practicing ninpo taijutsu for the past ten years, has founded several Martial Arts BBSes, and has his own ninpo newsletter. He may be contacted via E-mail: helmet@algonet.se or visit his web page: http://aristotle.se/~helmet/bujinkan.html.