How To Create the Practice of Constructive Rest

Create the Practice of Constructive Rest:

1. The constructive rest position is ideal for learning abdominal breathing, for easing you into sleep, for reducing anxiety or pain, and for general relaxation.
2. Lie down on a flat surface with your neck supported with a small pillow or cushion. Bend your knees and support them with a larger pillow or cushion, so that your body is in a gentle pelvic tilt.
3. Place both hands on your low belly (below the navel) and feel the natural rhythm of the rise and fall of each breath.
4. The aim is to create a pattern of long, slow, deep, even, breaths.
5. Make sure the exhalation is also long, slow, deep, even and complete. The belly and chest should ideally feel quite empty, but without forcing the air out.
6. Practice once or twice daily whenever a calming effect is desired.

Practice 2 x daily for 5–10 minutes