Activity
When you feel ready to begin…
Get present:
– Take a few deep breaths in and out.
– Find a posture that feels most comfortable to you.
– Remind yourself that whatever unfolds during this time is honorable.
Let’s Begin
Please read through the basic instructions and then try this laying down with your eyes closed. Alternatively, you can sit up and keep your eyes open to read through each prompt.
- This exercise is a practice of tensing and releasing. You will tense a muscle, notice the tension and release the tension. You will tense a muscle group following the pattern of tensing and release as you move through each muscle group.
- Take a moment to notice any injuries or areas of pain in your body, and plan to skip the affected areas.
- You should tense each muscle group as you inhale, but not to the point of strain. As you move through each muscle group, pay special attention to the feeling of releasing tension in each muscle group. The repetition of the pattern creates relaxation in the body.
- Option to focus on tensing and releasing one muscle group, instead of traveling through the body.
Begin by taking a deep breath and noticing the feeling of air filling your lungs. Hold your breath for a few seconds. Release the breath slowly and let the tension leave your body. Take in another deep breath and hold it. Do this 2-3 more times, slowing the breath down with each iteration. With each exhale, slowly release the breath and imagine the feeling of tension leaving your body.
Now we will move throughout the body, from your toes to the crown of your head. As shared before, move through as many or as few of these practices as you would like. Take your time and pause briefly between each section.
- Move your attention to your feet. Begin to tense your feet by curling your toes and the arch of your foot. Hold onto the tension for a few seconds and notice what it feels like. Now, release the tension in your foot. Notice the new feeling of relaxation
- Next, begin to focus on your lower leg. Tense the muscles in your calves. Hold them tightly and pay attention to the feeling of tension for a few seconds. Release the tension from your lower legs. Again, notice the feeling of relaxation. *Remember to continue taking deep breaths.*
- Next, tense the muscles of your upper leg and pelvis. You can do this by tightly squeezing your thighs together. After a few seconds, release. Feel the tension leave your muscles.*A brief reminder to make sure you feel the tension without going to the point of strain.*
- Begin to tense your stomach and chest. You can do this by sucking your stomach in. Squeeze harder and hold the tension for a few seconds longer. Release the tension., allowing your body to go limp for a bit. Invite more awareness by truly noticing the sense of relaxation. Notice how different your body feels when you allow it to relax.
- Next, tense the muscles in your back by bringing your shoulders together behind you. After holding that for a few seconds, release the tension from your back. Feel the tension slowly leaving your body, and the new feeling of relaxation.
- Tense your arms all the way from your hands to your shoulders. Make a fist and squeeze all the way up your arm. Hold it. Release the tension from your arms and shoulders. Notice the feeling of relaxation in your fingers, hands, arms, and shoulders. Notice how your arms feel at ease.
- Move up to your neck and your head. Tense your face and your neck by distorting the muscles around your eyes and mouth. Release the tension, and notice.
- Finally, tense your entire body. Tense your feet, legs, stomach, chest, arms, head, and neck. Hold it without straining for a few seconds, then release. Allow your whole body to go limp.
Begin to wake your body up by slowly moving your muscles. Adjust your arms and legs. Stretch your muscles. If you closed your eyes, open them when you’re ready.
