progressive muscle relaxation
Get into a comfortable position, either sitting or lying down.
Raise your eyebrows as high as you can, then hold the tension for a moment. Relax, allowing the tension to release.
Squeeze your eyes shut as tight as possible, hold the tension, then relax your eyelids.
Moving down your entire body, tense and relax your muscles, one body part at a time. After your eyes, focus on your jaw, then your chin (creating tension by moving it toward your chest), your hands (squeezing each into a fist), your stomach, your legs, and your feet.
After you’ve reached your feet, spend a few minutes breathing deeply and focusing on how relaxed your body feels. Stretch, and get up when you feel ready.
adapted from Body + Soul, January/February 2010
digital timers for meditation and yoga with chime
Now & Zen
1638 Pearl Street
Boulder, CO 80302
(800) 779-6383
Posted in Meditation Timers, Meditation Tools, mindfulness practice
