Some nights the mind is fine and the body has not got the message.
Jaw tight.
Shoulders up,
That low hum of readiness that made sense at two in the afternoon and now makes no sense at all.
Lie down.
Arms by your sides,
Palms up if that is comfortable.
At the legs fall open.
Breathe in.
.
.
And out.
In this practice you will tighten a muscle group,
Hold it briefly,
Then release.
The contrast makes the release easier to feel.
One thing before we start if any part of you is injured or painful skip that section entirely and just bring your attention there instead tensing is optional throughout this the releasing is the part that matters most Start with your feet.
Curl the toes under.
Hold.
And release.
Let them go completely.
Notice the difference.
Your calves,
Draw the toes back towards your face,
Hold.
And release.
Your thighs squeeze,
Hold.
And let go.
Your hips and glutes clench,
Hold.
And release.
Your stomach.
Draw the navel towards the spine,
Hold and then soften.
Your hands.
Make a fist.
Squeeze.
And open,
Let the fingers fall where they fall.
Your arms.
Bend the elbows and tighten.
Hold.
And release.
Let them drop.
Your shoulders,
Lift them towards your ears,
Higher,
Hold.
That one usually has the most in it.
Your face.
Screw it up.
Eyes,
Nose,
Jaw.
Hold.
And release.
Let everything smooth out.
And now if you want it.
The whole body at once.
Everything together.
Hold for three.
And let all of it go.
Just breathe now.
Notice what is different.
Not everywhere,
Probably,
But somewhere.
The Stoics paid close attention to the body,
Not because it was the point,
But because a body in a state of alarm makes clear thinking almost impossible.
Settling it is practical,
Not indulgent.
Each breath out,
A little more weight into the bed.
Your body is off duty now,
Nothing to hold,
Nothing to brace against.
Heavy,
Warm,
Finished for the day.
Sleep well.
