Lengthen your spine and relax your shoulders and arms.
Relaxation just means your muscles are loose.
That's all there is to it.
If your muscles aren't tight,
You're experiencing relaxation.
To help you learn what relaxation feels like,
We're going to practice tensing and then relaxing each part of your body.
Let's start with the feet.
Tense the muscles in your feet.
Hold the tension for a few seconds.
Now let go.
Loosen your foot muscles.
Good.
Now tense your calf and shin muscles.
Hold this for a few seconds.
And release.
Notice what it feels like to go from tension to relaxation.
Tighten your thighs and hamstrings.
Hold.
And let go.
Enjoy the pleasant feeling of relaxation.
Now squeeze the muscles in your pelvic area and buttocks.
Hold.
And release.
Tighten your abs and lower back.
And release.
Keep your core muscles engaged,
But try to relax the other parts of your belly and lower back.
Now tense your chest and upper back.
Hold.
And release.
Noticing what it feels like to relax your muscles.
Tighten your shoulders and arms.
Hold.
And let go.
Let your arms drape off your body.
Now make tight fists.
Squeeze.
And let go.
Tense your neck muscles.
Hold.
And release.
Continue to engage the neck muscles that maintain your posture,
But relax everything else.
Now squeeze your face together.
Hold.
And let go.
Noticing how relaxation feels.
Now tense your whole body all at once.
Hold.
And totally relax.
One more time.
Tighten all the muscles in your whole body.
Hold.
And let go.
Notice what it feels like to release muscle tension.
Good work.
Let's begin the exercise again,
Except this time you can go straight to enjoying relaxation.
You don't have to tighten your muscles first if you don't want to.
Let's start again with your feet.
Relax the muscles in your feet.
Good.
Now move to your calf and shin.
Release any muscle tension that you notice in your calf and shin.
Your thighs and hamstrings.
If you're having trouble noticing relaxation,
Go back to tightening then releasing your muscles.
This makes the feeling of relaxation more obvious.
Your pelvic area and buttocks.
If you notice tension but can't release it,
That's okay.
Just relax whatever you can.
Your belly and lower back.
Enjoy the relaxation as a restful and peaceful experience.
Your chest and upper back.
Release any muscle tension that you notice in your chest and upper back.
Your shoulders and arms.
Relax your hands.
Release any tension you feel in your neck.
Notice relaxation in your face.
Now,
Create and enjoy relaxation over your whole body all at once.
If your attention wanders to other experiences like thoughts or sounds around you,
Let those come and go in the background of your awareness and bring your attention back to feeling global relaxation all over your body.
Research suggests that the simple act of relaxing your muscles can have profound effects on your mind and body.
Your nervous system calms and stress hormones in your body decrease.
Continue to enjoy global relaxation over your whole body and see if this simple practice lowers your stress.
If you get stressed over the next day or two,
Try focusing on your body.
Try focusing on relaxation,
Even if it's just for a few seconds.
See if the stress bothers you less.
