Muscle Relaxation - The Tense and Release Method

Why tense and release your muscles?

Your body can carry tension throughout the day. This exercise allows you to focus on that tension, release it, and bring your body into a state of relaxation.

How to tense and release.

1. Begin in a lying position, with arms by your side and legs parted slightly.
2. Close your eyes if you prefer.
3. Observe your breathing.
4. Acknowledge each inhale bringing energy to your body and each exhale releasing energy.
5. Be mindful of your breathing for several minutes.
6. To begin this meditation, notice where your body is touching the surface that you’re lying on. If you’re lying on the floor, these touch points may include the back of your head, shoulders, upper back, buttocks, back of legs, and heels. Acknowledge this sensory feeling.
7. Turn your attention to your feet. Contract the muscles of your feet for about 10 seconds, then release.
8. Focus on your lower legs. Contract and release.
9. Focus on your upper legs. Contract and release.
10. Focus on your buttocks. Contract and release.
11. Focus on your abdomen. Contract and release.
12. Focus on your hands and fingers. Contract and release.
13. Focus on your lower arms. Contract and release.
14. Focus on your upper arms. Contract and release.
15. Focus on your chest and shoulders. Contract and release.
16. Focus on your neck. Contract and release.
17. Focus on your face and head. Contract and release.
18. Allow your entire body to melt into the surface beneath it.
19. If you’re feeling tension anywhere in your body, contract and release that part or area.
20. Remain in this relaxed state for several minutes.
21. When you are ready to move out of this meditative state, wiggle your body, part by part, starting with your toes and moving upward to your head.