You can let go of stress and tension using a simple technique called progressive muscle relaxation.
It involves tensing and relaxing different muscle groups throughout your body.
This can be done in any position,
Standing,
Seated,
Or lying down.
But for the most relaxing experience,
Find a place lying down on your back.
Grab a pillow and make yourself comfortable.
Start to settle in.
Close your eyes and take a few long deep breaths through your nose.
With each breath,
Starting to feel a little more relaxed.
In a moment,
We'll start to tense different muscle groups throughout the body.
You will take a big deep breath in and hold it for a few seconds.
As you exhale,
You'll completely relax that body part.
Keep in mind that if you have any injuries or if you feel pain or cramping while tensing your muscles,
Feel free to skip that affected area or use less effort.
Let's start with your feet and move up the body.
Bring your full attention to your feet.
Inhale deeply as you curl your toes downward and tense all the muscles in your feet.
Scrunch them into tight balls.
Hold the breath.
And exhale.
Release all the muscles in your toes and soles of the feet.
Next,
Take a deep breath in as you flex your feet,
Bringing your toes towards your shins and tighten all the muscles in your legs.
And squeeze your thighs together.
Hold the breath.
And exhale as you completely relax your legs.
Each time you let go of the breath,
Let go of all the tension in your body.
Bring your focus to your buttocks.
As you inhale deeply,
Squeeze your butt cheeks tightly.
Keep tightening.
Hold the breath in.
And release the muscles with your out breath.
Notice the difference between tension and relaxation.
Moving to your hands and arms,
Make fists and bend your elbows.
Now inhale deeply as you squeeze your arms into the sides of your body and draw your shoulders to your ears.
Hold the breath in.
Keep squeezing.
And exhale.
Let it all go.
Relax and release all of your worries.
Feel the tension starting to melt away.
As you take your next breath in,
Suck your belly in like you're pulling on a tight pair of jeans.
Keep drawing your belly button toward your spine.
Hold the breath in.
Keep tightening the belly.
And exhale.
Let it all go.
Feel the heaviness of your body,
Free of all tension.
Now let's focus on your chest and back.
Start to arch your back slightly as you take a big deep breath in and puff up through your chest.
Squeeze your shoulder blades together toward your spine.
Keep squeezing.
Keep tensing.
Hold the breath in.
And exhale as you release.
Feel the difference between tension and relaxation.
Take a deep breath in and now clench your jaw.
Crinkle up your nose and forehead and squeeze your eyes tightly shut Keep holding the breath in.
Scrunch up your face.
Clench the jaw more.
And take a big exhale out as you release all the muscles in your face and jaw.
Feel your body melting into the earth or whatever surface you're resting on.
Now let's tense the entire body all at once.
Take a big deep breath in and squeeze all the muscles from your feet all the way to your head.
Keep squeezing.
Flex your feet.
Squeeze the muscles in the legs.
Make fists.
Bend your elbows.
Scrunch up the face.
Draw those shoulder blades together on your back.
Keep squeezing,
Squeezing,
Squeezing.
And let it go.
Release all your muscles.
Feel a wave of relaxation washing over you from your toes to the top of your head.
All tension and worries draining out,
Leaving you feeling open and relaxed.
Stay here as long as you like and enjoy this feeling of peace and relaxation.
Use progressive muscle relaxation anytime day or night to help you let go of stress and tension in your body and your mind.
