All you need is a few minutes to rid yourself of the tension you gathered after a fight or after a demanding situation. It only takes 15 minutes.
1)Release the tension : 1 minute
Scream! As hard as you can! If you can’t scream, sing something you can think of, but in high tones! Take advantage of the moment to release the energy, through fists in the air, shake your arms! It is an excellent method to free yourself!
2)Relax your shoulders: 1 minute
Massage your shoulders and collar bones with the palms of your hands. Pinch your muscles on the outside of the shoulder and then massage your upper back by moving your fingers just like playing the piano.
3)Stretch the wrists of your hands: 2 minutes
Hold out your hands in front of you and rotate your fists to the right, then to the left, ten times in each direction. Shake your hands as if they were wet and you would like to dry them. Then shake them like you beat the drums, but try to keep them as soft as possible.
4)Relax your back: 2 minutes
Lie on your back and bend your knees to chest, contain them with your arms. Move in this position back and forth for about five times. Snap into normal position and repeat the move after some time.
5)Relax your feet and ankles: 2 minutes
Put your naked foot on a tennis ball. Move your foot back and forth by clicking the ball strongly. Do this with the other leg to, then move the ball under the toes, circle it on your toes and make the circles larger and larger.
6)Relax your face: 1 minute
There is no one around you? Move your facial muscles everywhere as hard as you can. Or if it is easier for you laugh very loud!
7)Relax your neck muscles!: 1 minute
Move your head from one side to the other touching your cheek to your shoulder. Do it slow and repeat it three times. Do circular motions with you head two times, to the right and then to the left. Finish by massaging your cervix.
8)Find your calm : 3 minutes
Lay down on your back, hands on the side of your body. Let your whole weight on the floor focusing on what you feel. Start contracting all your muscles one at a time for a few seconds.
9)Calm your spirit: 2 minutes
Sit in the white lotus stance. Sit straight, but without forcing yourself, put your hands on your knees, with your palms facing upwards connecting your thumb to your forefinger. Hold this stance. Breath slowly, empty yourself of all sensations.
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I have often used my own personal form of meditation to calm and prepare my mind and body for intense and rigorous activities. Since studying karate in university I have had a better appreciation of how the mind controls the body.