Hey friend,
It's Susan.
Welcome to Mindful Movement Stress Relief.
Squeeze and release.
I'm so glad you're here.
Everybody deals with stress of one kind or another.
Sometimes our stress is situational and short term.
My computer stopped working,
I'm stuck in traffic,
Or my teenager didn't do what they said they would.
Sometimes stress is more ongoing.
My job is sucking me dry,
My insomnia is wearing me down,
Or I'm struggling with an illness.
Whatever it is,
Know that you are not alone and that stress is part of being human.
Normal as stress is,
The problem can be compounded when we aren't able to let it go.
Whether the stress has been going on for a while,
Or it's just one thing after another,
The best thing we can do for ourselves is to regularly recognize the stress,
Feel it,
And then release it.
If we don't,
Over time,
Tension builds in our bodies and we might not even notice it.
But that held tension can have negative consequences for us physically and emotionally.
You can do the squeeze and release practice before bed,
Or anytime you feel stressed and want a healthy way to process it.
I like to do this lying down on a soft,
Supportive surface.
You can also do it seated or even standing.
I'll guide you through a simple series of mindful squeezing and relaxing that will help unwind both immediate and long held tension.
Sometimes muscles may cramp in this practice and if that happens,
Don't worry,
It's fine.
Just breathe,
Pause the recording,
Relax whatever part is cramping,
Maybe give it a rub,
Drink some water,
And when you're ready,
Gently come back to the practice.
Please don't do this while driving.
If you're dealing with rage on the road,
Please,
Pull over to a rest stop and squeeze and release it there.
Ready to squeeze and release?
Let's begin.
Get yourself into whatever position feels right to you,
Whether lying down,
Seated,
Or standing.
Pause and notice any sensations in your body.
Give your body some gratitude for those sensations that are signaling to you that you need to let something go.
Then take your right hand and squeeze it into a tight fist.
Squeeze as tight as you can and then let the squeeze move up into your forearm and your upper arm.
Engage as much of your right hand and arm as you can and squeeze.
If you're on your back,
Lift your arm a little off the floor.
Squeeze it even tighter and hold it.
Squeeze it tighter still.
Take a breath in and drop it.
Let it go.
Give your right hand and arm a little shake and let it all go.
And then go to your left hand.
Squeeze your left hand into a fist.
Squeeze it as much as you can and let the squeeze move up into your forearm and upper arm.
Squeeze and use all the muscles in your hand and arm to squeeze the bones.
Lift it off the floor an inch if you're lying down and away from your body if you're sitting or standing.
Squeeze even tighter.
Hold.
Hold.
Take a breath in.
Squeeze and let it go.
Let it drop.
Give your left hand and arm a soft shake and release.
Now move to your shoulders.
Squeeze your shoulders tight up to your ears.
Squeeze your shoulder blades together behind you.
Squeeze all the muscles around your shoulders and hold.
Hold.
Take a breath in.
Squeeze the squeeze a little more.
Then exhale and let them drop.
Give your shoulders a little shake and let it go.
Then move to your legs.
Squeeze your right leg as much as you can.
Squeeze your upper leg,
Your lower leg,
And your foot.
Squeeze your toes.
Lift your leg off the surface you're on just a little and squeeze those big muscles a little closer to the bone.
Squeeze a little tighter.
Take a big breath in.
Squeeze and then let it go.
Soften the muscles in your leg and foot and let them release with a little rocking or shaking.
Do the same with your left leg.
Squeeze the muscles of your foot and leg like you were squeezing out a wet towel.
Sometimes a cramp can come up when we do this and if that happens it's fine.
Just breathe,
Release the squeeze and then come back to it when the cramp lets go.
Squeeze the big muscles of your upper leg,
Your lower leg,
And your foot.
Squeeze the squeeze.
Breathe in big.
Squeeze and then release.
Relax the muscles in your left leg with a little shake.
Now take your attention to the center of your body.
Squeeze the big muscles of your buttocks.
Draw in your belly.
Squeeze your back.
Hug in through your core from pelvis to abdomen to chest to back.
Squeeze in a little more.
Squeeze the air out of your lungs just a little tighter.
Squeeze.
Breathe in and let it go.
Let all the muscles of your trunk release,
Maybe with a little shake.
Now move to your face.
Squeeze your eyes as tightly as you can.
Purse your lips together and clench your jaw.
Imagine all the muscles in your face drawing together in the center.
Squeeze and squeeze your face.
Take a big breath in.
Squeeze and then release and let it go.
Relax your whole face and jaw.
Maybe even give a soft horse breath.
Now focus on your whole body.
Squeeze everything.
Squeeze both hands and both arms.
Squeeze both shoulders up.
Squeeze your legs and feet,
Your buttocks,
Belly and back.
Squeeze your face and jaw.
Squeeze everything and let your awareness tell you if you're leaving anything out and then squeeze that too.
Squeeze and squeeze and squeeze your whole amazing body like you were hugging it from the inside.
Squeeze in.
Breathe in.
Squeeze and release.
Squeeze everything.
Put it all down.
Let it all go.
Give it a shake and relax it all.
Notice the sensations in your body now.
See if anything feels different from when you started.
Your body is always doing its best for you in all situations.
As you close your practice,
Take a couple of long,
Slow,
Deep breaths of gratitude for the amazing instrument of your life,
Your body.
Stress is inevitable,
Friend.
Social movement practice is one way to take care of your whole precious self.
So thank you.
Thank you for practicing with me.
I'm Susan and you can find out more about me and my offerings on my Insight Timer Teacher page.
Breathe deep,
Friend.
Shine bright and show up.
