Not sure where to start?
Try the Personal Concerns Inventory (PCI) to clarify what to focus on, or start with Relaxation Therapy for guided meditation.
The Position Of Comfort
The Position of Comfort is a resting position Dr. Ray Mulry used with Relaxation Therapy and Soft Stomach Breathing. By lying down and supporting the body properly, you reduce the downward pull of gravity on the spine and create a comfortable position for deep relaxation.
How To Use The Position Of Comfort
Lie on your back and place one or two pillows under your knees. This helps flatten the lower back. Place a small pillow or rolled towel under your neck for support and allow your spine to rest in a straight-line position.
Rest your hands lightly on your stomach or by your sides, whichever feels most comfortable.
Once you are settled, begin Soft Stomach Breathing. Slowly inhale through your nose to a count of four, allowing your stomach to expand. Hold the breath briefly. Then slowly exhale through your mouth to a count of eight or so and relax.
Take several Soft Stomach Breaths and allow yourself to gradually settle into relaxation.
The Side-Lying Position
If lying on your back is uncomfortable, Dr. Mulry also recommended using the Position of Comfort while lying on your side.
Bend your knees and position yourself so your spine remains straight. If your waist is narrower than your hips and shoulders and your body sags at the waist, place a pillow at your waistline for additional support.
The goal remains the same: a comfortable resting position with the spine supported and aligned.
The Position Of Comfort And Relaxation Therapy
Dr. Mulry combined the Position of Comfort with deep Soft Stomach Breathing as part of Relaxation Therapy.
As he summarized it in In The Zone: Making Winning Moments Your Way of Life, the Position of Comfort is a horizontal resting position that provides relief from the downward pull of gravity on the spine. The back remains straight, the knees are bent, and the body is supported so you can relax comfortably.
Once you are in position, take several Soft Stomach Breaths and let the Relaxation Therapy recording guide you through the experience.
Through practice, the Position of Comfort can become a familiar starting point for developing your relaxation skills. Dr. Mulry also taught the Position of Strength, a balanced full-body posture designed to develop stability, strength, and readiness for action.