THIS MOMENT IS YOURS
Tense and Release
Relax the body through clear contrast
About this practice10:00Ready when you are
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A LITTLE TIME, WELL SPENT
Take this moment with you.
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SELF-GUIDED PRACTICE
How to practice
- Sit or lie down where you can be undisturbed, and skip any injured or painful area.
- Start with the feet, hands, or face and work through one muscle group at a time.
- Inhale and tense the chosen muscle group for about five seconds, firm enough to feel but never painful.
- Release the tension all at once on the exhale and let the muscle relax for ten to twenty seconds.
- Notice the contrast between tension, release, warmth, heaviness, or looseness.
- Move through feet, legs, hips, belly, chest, hands, arms, shoulders, face, and jaw at a slow pace.
- Keep breathing naturally between muscle groups and avoid holding the breath too tightly.
- Finish by relaxing the whole body and noticing any areas that still want to soften.
Stay comfortable. You can stop at any time or return to your natural breath.