Tense and release

Tense each group of muscles, then let it go: progressive muscle relaxation.

It is hard to relax a muscle on purpose, but easy to tense it. So this practice tenses each group of muscles for a few seconds and then lets go, and you feel the difference. It goes from the hands to the feet.

Tense firmly but not to the point of pain or cramp, and skip any part that is injured.

Move gently and only as far as feels comfortable. Skip anything that hurts, and if you have an injury or a health condition, check with a professional first.

The steps

• Settle (Easy seated pose): Sit or lie comfortably. A few slow breaths.
• Hands: Make two tight fists. Hold. Now let go, and feel your hands soften.
• Arms: Bend your elbows and tighten your upper arms. Hold. And let go.
• Shoulders: Lift your shoulders up to your ears. Hold. And drop them.
• Face: Scrunch your whole face, eyes and mouth tight. Hold. And let it go soft.
• Belly: Tighten your stomach muscles. Hold. And release.
• Legs: Press your knees together and tighten your thighs. Hold. And let go.
• Feet: Curl your toes down. Hold. And let them go.
• All of you: Feel your whole body, loose and heavy. Breathe slowly.

Tips

• At night in bed it is a good way to let the day go.

Related

• Body scan: a guided meditation
• Notice it, name it, breathe
• Calm before you speak
• The 20-20-20 screen break
• Worry time
• All the calm lessons

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