Quick Tension Release

This is a brief and gentle practice that I turn to whenever I feel stress gaining momentum and tension beginning to take hold. It’s also a helpful way to prepare for meditation when my thoughts are racing.

Methodically tensing and releasing each part of the body, we can reconnect with the natural state of physical relaxation, and allow the mind to follow.

This track is designed to support and deepen that process, using the frequency, tone and texture of sound to guide you back to ease.

For the best experience, try lying down and closing your eyes—if that feels good to you.

Wishing you deep rest,
Maia

Photo by Jeremy Bishop on Unsplash

Transcript

Welcome to this progressive muscle relaxation designed to help you return to a state of grounded peace Begin in a comfortable position eyes closed if that feels good Bring your awareness to the weight of your body Feel the gentle tug of gravity connecting you with the earth I invite you into a sense of being held and supported When you're ready, Gently point your toes just enough so that you feel tension in your feet Hold that for a moment and then let go Notice how good it feels to let your feet totally relax Gently press your heels into the ground Notice the tension in your lower legs and let it go noticing the warm, Heavy sensation of your lower legs relaxing Gently squeeze your buttocks noticing the tension through your upper legs and release Gently lift your toes up towards you feeling the tension all the way up your legs and let go noticing how good it feels for your legs to feel heavy and relaxed from your hips all the way down to your toes Gently arch your back bring the blades together just enough so that you can feel tension throughout your back and release feeling all of that tension melt away down into the earth Lift your shoulders just a little up towards your ears noticing the tension in the shoulders and neck and let them drop down again returning to a state of relaxed stillness Gently press your palms into the ground stretching the fingers out noticing the tension all the way up your arms and release enjoying the sensation of relaxation flowing from your shoulders all the way down to your fingers Open your mouth wide, As wide as is comfortable feel the tension in your jaw and hold for a moment and release allowing the mouth to gently close and rest in its natural posture Gently lift your eyebrows up feeling into the tension in your forehead notice how good it feels to be resting in this warm heavy state of relaxation from your head all the way down to your toes Open your eyes, Have a look around at the space you're in slowly and gently bring movement back into your body as this session comes to a close Thank you for joining me in this practice May you be well