IN THIS LESSON

Muscle tensing and releasing practice

Sometimes the most simple tools are the most effective. And yet somehow these lifestyle tools for well-being are not taught as we grow up and instead come into play when we are already in desperate shape. But once you know, you can create a new lifestyle, one of connection to your mind, body and spirit, and therefore live more optimally.

Tensing and releasing muscle groups is a simple yet powerful practice that can significantly enhance relaxation and mindfulness. By consciously tightening a muscle group—like your shoulders or fists—hold the tension for a few moments before releasing it, you invite a wave of relaxation to wash over your body. This technique not only helps alleviate physical tension but also creates a contrast that heightens your awareness of how good relaxation feels.

It’s exactly what it sounds like- tense muscle groups for a few moments, and then release them. This is a wonderful way to relax the body as you lie in bed, ready to fall asleep. Coupled with some light breathwork and you will likely be ready for a very restful slumber.

The instructions are written as well as a 10 minute audio recording of the practice.

Tense and Release Instructions:

-Get into a comfortable reclining or laying down position in your sacred space. (Note that you can do this sitting up, at work, while standing in your kitchen. It’s applicable any time anywhere).

-Begin with the connected breath- inhale and exhale continuously without a pause in between. If you are having a lot of anxiety, than start with a counted breath: Inhale for 6, exhale for 8. The exhale should be longer. The counting helps give your mind something to focus on other than anxious thoughts.

-Once you feel you have connected your breath and oxygenated your system a bit more you will begin to focus on different groups of body parts to tense and release.

-Start down at your feet. Tense them real tight. Scrunch them up, your toes should be completely bent. Tense! Tense! Tense for 5 seconds. Now release and breathe a couple of deep breaths. REPEAT!

-Draw your attention to your lower legs. Tense the muscles in the calves. Squeeze the calf muscles to tightly! After 5 seconds, release and breathe a couple of deep breaths. REPEAT!

-Do not take a long break in between muscle groups. Only a couple of deep breaths worth.

-Direct your attention to your upper legs and glutes. This is a fantastic area, with the largest muscle group (your butt muscles), to tense and release. It will give you so much relief. So squeeze, and TENSE! TENSE! TENSE! those thighs and butt muslces. Give it everything you got for 5 seconds. And release. Repeat 1 times! Then breathe 2 deep breaths with loud exhales. “Aaahhhh”

-Now you are going to move onto your torso. This includes your abdomen, chest and back. Tense the entire area. Really draw your attention to your stomach area, then up to your chest, and think about your back from bottom to top. Get as tense as you possibly can. Tense for 5 seconds and release! Promptly do it again. Then release and breathe the connected breath.

-Move onto your arms and hands. Tense both the right and left arms simultaneously and ball up your hands into fists. Very tight! Release. REPEAT!

-Lastly move your intention to your head. Which means your face and your believe it or not, you can tense your scalp. Our facial muscles hold enormous amounts of tension from stress. So really scrunch up your face. Nobody is looking at you. You’re not auditioning for anything. Be your most ugly scrunched face self! Tense! Tense! Tense! Hold for 5 seconds and then release. REPEAT!

Your body should be very relaxed at this point. To stay in this state of relaxation, continue with some connected breathing in which you have a continuous breath, inhaling and exhaling without any pause. Allow yourself to be in this space for as long as you can.