Sitting Quietly – Progressive Muscle Relaxation…

Progressive muscle relaxation is an exercise that reduces stress and anxiety in your body by having you slowly tense and then relax each muscle. This exercise can provide an immediate feeling of relaxation, but it’s best to practice frequently. With experience, you will become more aware of when you are experiencing tension and you will have the skills to help you relax. During this exercise, each muscle should be tensed, but not to the point of strain. If you have any injuries or pain, you can/should skip the affected areas.

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To start:  Sit up and get comfortable – close your eyes and bring your focus to the breath. After some number of breaths (say 5 to 10), go through the following list:

Feet:  Bring your attention to your feet. Begin to tense your feet by curling your toes and the arch of your foot downward. Hold onto the tension for a 5-count (i.e., one-thousand one, one thousand two…one-thousand five). Release the tension in your foot; wiggle your toes for a moment and then just notice the relaxed feeling in your feet for at least a few breaths.

Legs:  Now bring your focus to your legs. Press the balls of your feet into the floor and raise your heels slightly. Feel the tension in your calves and thighs. Hold them tightly for a 5-count. Release the tension in your lower legs. Roll your feet up slightly on your heels and then set them flat on the floor a few times.

Arms:  Make your hands into fists and press them into your thighs, such that your arms are tensed all the way up to your shoulders. Hold for a 5-count and feel that tension. Relax your arms and spread your fingers out as they rest on your thighs; wiggle your fingers up and down and notice the relaxed feeling in your arms and hands for at least a few breaths.

Upper Body:  Begin to tense your stomach and chest. You can do this by sucking your stomach in. Squeeze harder and hold the tension. Hold for a 5-count and release; let the breath out entirely, then take a few more breaths. Next, tense the muscles in your back by bringing your shoulders together behind you; hold them tightly for a 5-count. Release by sinking back into your seat and letting your body go limp for a few more breaths.

Neck & Shoulders:  Now bring your shoulders “up to your ears” while tilting your head back; tense all the muscles around your neck. Hold for a 5-count…and then slowly relax by lowering your chin to your chest and let it rest there. Lower your elbows (and thus your shoulders) and breathe deeply for at least a few breaths; then slowly raise your head to a level position.

Face & Head:  “Scrunch” your eyes, nose, and mouth together, such that your lips are puckered and pressed tightly together, again with your head tilting forward slightly. Hold for a 5-count…and then relax these facial muscles while raising your head slightly to relieve all the tension. Raise and lower your eyebrows a few times…and then smile!

Concluding…

Now just feel the relaxation…tongue lowered from the roof of your mouth…shoulders lowered…neck area relaxed (move your head back & forth & around slightly)…and notice your quiet breathing…

End with a few deeper breaths, smile to yourself (this actually has neurological benefits!)…and open your eyes, bring your awareness back to your present space, and when ready, step calmly into the rest of your day…