Science tells us that the mind and body are intimately connected to each other. Our thoughts affect our bodies, and our bodies affect our minds. If we are under constant stress, the stress will express itself in the body in the form of an affliction. Likewise, this progressive muscle relaxation can reduce stress and anxiety in the mind as well as the body.
Just as you can improve your well-being by following a nourishing diet and by getting enough sleep, you can also help yourself by learning to relax the tension in your body. Many of us are so accustomed to being tense that we no longer notice it. The first step is to become aware of tension in your body. Once you do, you can use the technique described here to relax.
When to Use Progressive Muscle Relaxation Technique
Use progressive muscle relaxation to relax your body, and in turn, it will help to calm your mind. You can also use this technique to help with physical problems such as tension headaches.
Why This Works
Studies have shown that by tensing and relaxing your muscles, you can develop a greater awareness of the existence of stress in your body, and you can release the stress. And when you learn to control the tension in your body, the associated anxiety and stress will diminish as well.
The Technique
Where I’ve written “for a few seconds,” please adjust the time to suit your comfort level, generally between 5 and 15 seconds.
- Make yourself comfortable, either lying down or sitting in a comfortable position. Be aware that if you lie on your bed, you may fall asleep before completing the technique.
- Breathe naturally and allow yourself to relax for about 30 seconds.
- Now close your eyes as hard as you can. Keep your eyes squeezed shut for a few seconds. Be aware of the tension in the muscles all around your eyes.
Gently relax the muscles around your eyes and open your eyes. Notice that the muscles around your eyes feel more relaxed.
- Raise the skin on your forehead and hold it for a few seconds. Feel the tension.
Slowly let your forehead relax. Feel the sensation of relaxation in the muscles of your forehead.
- Tighten your jaws by clenching them together. Hold it for a few seconds. Feel the tension.
Relax your jaws and feel the relaxation.
- Raise your shoulders up toward your ears as high as possible. Feel the tension. Hold it for a few seconds.
Relax your shoulders. Experience the relaxation in your shoulders.
- Inhale deeply and exhale slowly. Do this three times, noticing the sensations as you slowly exhale.
Now try to inhale a little deeper and hold it for a second or two before you exhale. Notice how your body relaxes when you exhale.
- Tighten your abdominal muscles as tight as you can. Hold it for a few seconds then let them become soft again.
- Tighten the muscles of your buttocks. Squeeze the muscles as tight as possible for a few seconds and then let go.
- Tighten the muscles in the upper half of your legs, hold them as tight as possible for a few seconds then let go.
- Tighten your calf muscles, hold them tight for a few seconds then let them soften.
- Now bend your feet so your toes are pointing towards you. Stretch them towards you as far as you can. Hold for a few seconds then let go.
- Now bend your feet so your toes curl towards the floor.
- Before you continue with your day, take a few moments to enjoy your relaxed state.
What We Learned Today
By contracting and relaxing the muscles of your body, you will release stress and enjoy a feeling of relaxation. When your body is relaxed, your mind also becomes quieter.
Here is an audio of a different type of muscle relaxation you can try.
A Question That Sometimes Comes Up Is
Why is this exercise considered a meditation when all I did was tighten my muscles?
Mindfulness meditation is about directing your awareness toward something while at the same time not getting caught up in your thoughts. For example, watching a sunset, entering the “zone” while playing a sport, or simply savoring a meal are all forms of mindfulness meditation.
To your health,
Totally Meditation
Leave a Reply