PRACTICE
Progressive muscle relaxation
Tense each muscle group for a few seconds, then release, working through the body from feet to head.
HOW TO PRACTICE
- Sit or lie down somewhere comfortable and take a few slow breaths.
- Curl your toes tightly for about 5 seconds, then release and notice the difference.
- Tense your calves and thighs for 5 seconds, then let go.
- Clench your hands and forearms for 5 seconds, then release.
- Raise your shoulders toward your ears for 5 seconds, then drop them.
- Gently scrunch your face muscles for 5 seconds, then soften them.
- Take one slow breath and notice how your body feels overall.
Considerations
A physical way to notice the difference between tension and relaxation. Skip any area with pain or injury.
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