Progressive Mindfulness Relaxation

Have you ever felt your jaw clench or your shoulders tensing up when you’re stressed or anxious? These are the body’s natural response to protect us when we feel overwhelmed. While this response has a time and place, sometimes our bodies respond this way when it’s unnecessary. This tension, when held, can start to cause issues, such as headaches, joint pain, and it can go as far as making us sick by weakening our immune system.

One way we can address the stress and tension we hold with us, is focusing on the sensations in our body. We acknowledge them, give ourselves permission to release that tension, and consciously release the tension. We do this using something called progressive muscle relaxation; an exercise that includes tensing up a particular set of muscles and relaxing them.

Just like all skills, there are multiple ways to approach. To find others, all you need to do is search “Progressive muscle relaxation”.

PREPARING FOR RELAXING

When you are preparing for progressive muscle relaxation, keep these in mind:

• Physical injuries - if you have any injuries, or a history of physical problems that may cause muscle pain, always consult your doctor before you start.

• Select your surroundings - Minimize the distraction to your senses. Do this by shutting off the TV/radio, use soft lighting, and avoid strong smells.

• Make yourself comfortable - Use a chair that comfortably seats your body, including your head and neck, or lay down. Wear loose clothing, and take off your shoes.

• Internal mechanics - Avoid practicing if you’ve recently had heavy meals, and do not practice after consuming drugs or alcohol. This is to ensure you’re properly using this technique in a manner that isn’t uncomfortable or hazardous.

1. Once you’ve set aside the time and place for relaxation, slow down your breathing (consider using the techniques we’ve already gone over). Give yourself permission to relax.

2. When you are ready to begin, tense the muscle group described. Make sure you can feel the tension, but don’t cause yourself pain. Keep the muscle tensed for approximately 5 seconds.

3. Relax the muscles and keep it relaxed for approximately 10 seconds. It may be helpful to say something like “Relax” as you relax the muscle.

4. When you have finished the relaxation exercise, allow yourself a few moments before bringing your attention back to the world surrounding you.

GENERAL PROCEDURE

PRACTICE MEANS PROGRESS

Only through practice can you become more aware of your muscles and how they respond to tension, as well as how to relax them. Training yourself to respond differently to stress is like any other training, practicing consistently is key.

Right hand and forearm:

Make a fist with your right hand.
Hold for 5 seconds. Relax for 10 seconds.

Right upper arm:

Bring your right forearm up to your shoulder, as if you were showing off your muscle.
Hold for 5 seconds. Relax for 10 seconds.

Left hand and forearm.

Make a fist with your left hand.
Hold for 5 seconds. Relax for 10 seconds.

Left upper arm.

Bring your left forearm up to your shoulder, as if you were showing off your muscle.
Hold for 5 seconds. Relax for 10 seconds.

Forehead.

Raise your eyebrows - as if you were surprised by something.
Hold for 5 seconds. Relax for 10 seconds.

Eyes and cheeks.

Squeeze your eyes shut.
Hold for 5 seconds. Relax for 10 seconds.

Mouth and jaw.

Open your mouth as wise as you can - as if you were yawning.
Hold for 5 seconds. Relax for 10 seconds.

Neck. !!! Be careful as you tense these muscles

Face forward. Look down, your chin touching your chest.
Hold for 5 seconds. Relax for 10 seconds.

Shoulders.

Tense the muscles in your shoulders as you bring them up towards your ears.
Hold for 5 seconds. Relax for 10 seconds.

Shoulder blades/back.

Push your shoulder blades back, as if you’re trying to touch them together.
Hold for 5 seconds. Relax for 10 seconds.

Chest and stomach.

Breathe deeply, filling your lungs and chest with air.
Hold for 5 seconds. Breathe out slowly for 10 seconds.

Hips and buttocks.

Squeeze your glute muscles.
hold for 5 seconds. Relax for 10 seconds.

Right upper leg.

Tighten your right thigh.
Hold for 5 seconds. Relax for 10 seconds.

Right lower leg. !!! Be careful - do this slowly and carefully to avoid cramps

Pull your toes towards you to stretch your calf muscle.
Hold for 5 seconds. Relax for 10 seconds.

Right foot.

Curl your toes downwards.
Hold for 5 seconds. Relax for 10 seconds.

Left Upper Leg

Tighten your left thigh.
Hold for 5 seconds. Relax for 10 seconds.

Left lower leg. !!! Be careful - do this slowly and carefully to avoid cramps

Pull your toes towards you to stretch your calf muscle.
Hold for 5 seconds. Relax for 10 seconds.

Left foot

Curl your toes downwards.
Hold for 5 seconds. Relax for 10 seconds.