About This Practice
A guided tensing and releasing of the major muscle groups in turn, leaving the whole body softer than when you began. A gentle way to unwind held tension and settle toward rest.
Benefits
When to Practice
Evening, or any time your body feels tense
How to Practice
Find somewhere warm and quiet to lie down, with your body fully supported. Loosen anything tight, and let your arms rest a little away from your sides. In each step, you'll gently tense one muscle group as you breathe in, hold for a few seconds, then let it go completely as you breathe out. The real relaxation is in the letting go, and in the quiet that follows. Tense only lightly, never to the point of strain. If a part of you is sore, simply skip it and rest that area instead. Let the silences be long; there is nowhere to be but here.
Science & Research
Progressive muscle relaxation is a widely used relaxation practice. Many people find that deliberately tensing and then releasing each muscle group helps them notice and let go of physical tension.