Hello,
Paschal Indy here.
Here's a short mindfulness practice designed to help you let go of tension.
For the next few minutes,
We'll be deliberately tensing and releasing certain muscle groups.
So first,
Finding a comfortable sitting,
Standing or lying position.
Either closing your eyes or leaving the eyes open with a soft gaze.
And taking a nice long deep breath.
And on the next in-breath,
Deliberately tensing all of the muscles in the face.
Holding them tight.
Not so hard that we hurt ourselves,
But just enough to feel the squeeze.
Noticing how that feels.
And then,
Ah,
Softening,
Releasing,
Letting go on the out-breath.
And noticing how that feels.
And then resting.
Soft and relaxed for a moment.
On the next in-breath,
Deliberately tensing all of the muscles in both arms.
Hunching the shoulders.
Making biceps in the upper arms.
Clenching the lower arms and fists.
Holding that tight.
And noticing how that feels.
And then,
Ah,
Relaxing,
Releasing,
Letting go.
And noticing how that feels.
And then resting.
Soft and relaxed for a moment.
Now we'll be tensing the leg muscles.
So you might like to place your back against the wall,
Or hold onto something for support.
On the next in-breath,
Deliberately tensing all of the muscles in both legs.
Squeezing thighs,
The calves,
And pulling the toes on both feet back towards you.
Feeling that squeeze.
And then,
Ah,
Softening,
Releasing.
Noticing how that feels.
And then resting.
Soft and relaxed for a moment.
And now,
Taking a moment to rest.
Allowing the muscles in the body to relax even more deeply with every out-breath.
If you wish,
You can continue this during the day.
Noticing tension and repeating this process of squeezing the muscles and then releasing on the out-breath.
Thanks for taking time to reconnect.
