How to use your body to soothe your mind.

Calm Practice

Full Body Relaxation

This progressive muscle relaxation practice can be an effective way to relax our whole bodies and send us off to sleep or when we need a calming break on a busy, stressful day. Try this exercise in bed or on the floor (on a mat or company rug).

Here’s how!

1. Lie down on your back (supine position) on your bed or the floor, and close your eyes.
2. Move through each area of your body, starting with your feet, tensing and squeezing each muscle group. Hold the tension for seven (7) seconds then release and completely relax.
3. Notice how each area feels after releasing tension. Does the area feel heavy, relaxed, and grounded?
4. Move through this sequence: Feet 👣 → Calves (lower leg) → Thighs (upper leg) → Glutes (buttocks) → Stomach → Chest → Arms 💪🏻 → Shoulders → Back (*squeeze together shoulder blades) → Neck (*look up) → Jaw (*open mouth wide) → Eyes 👀 (*squeeze eyes tightly shut)

 

 

 

There are several mobile applications such as, Peloton, which offer guided meditations focusing on Progressive Muscle Relaxation. Try a Body Scan Meditation today!

 

 

 

 

 

Reference

Ballagh, R. (2024). Full Body Relaxation. 101 Ways to Find Calm: How to Use Your Body to Soothe Your Mind. P. 22-23.