Welcome to a dash of meditation.
For the next five minutes,
We'll use a simple but powerful technique to release stress from the body.
We'll briefly create tension and then let it go.
This is a practice in contrast.
We'll tighten,
Hold,
Then soften and release.
It's one of the fastest ways to reset your nervous system and find deep relaxation.
Let's begin.
Find a comfortable place to sit or lie down.
Let your hands rest by your sides and gently close your eyes.
Take a deep breath in through the nose.
Exhale slowly through your mouth.
Draw your attention to your hands.
Make a tight fist with both hands.
Squeeze.
Really feel the tension in your fingers and your forearms.
Hold it.
And now release.
Let the hands go soft.
Feel the difference.
Now move your attention to your shoulders.
Shrug them up toward your ears.
Tighten.
Hold the tension.
And now let them drop.
Feel the release.
Let the breath follow.
Next,
Tighten all of the muscles in your face.
Scrunch your eyes,
Your forehead.
Clench your jaw.
Tighter.
And now soften.
Let everything go.
Unclench.
Unwind.
Now your stomach.
Pull your belly in tight by drawing your belly button toward your spine.
Hold that tension in your core.
Breathe in.
Breathe out.
Release the belly completely.
Now tighten your legs.
Point your toes.
Squeeze your calves,
Thighs,
Glutes.
Tighten.
And release.
Let your legs go heavy.
Finally,
Tighten the entire body.
Face,
Hands,
Shoulders,
Belly,
Legs.
Tighten everything.
Really squeeze it in.
And release.
Let your whole body settle,
And notice the wave of stillness that follows.
You don't need to do anything now.
Just breathe.
Inhale gently.
Exhale slowly.
Let go of anything you're still carrying from today.
Let go of trying.
Let go of tension.
Allow yourself to feel held and relaxed.
You've just given your body the signal to let go.
And in that letting go,
Your calm returns.
It only takes a few minutes to shift into deep relaxation.
Until next time,
Take care of yourself and keep breathing.
