Progressive Relaxation

Enjoy this practice at least once a day.

Twice a day is ideal!

Set aside 15 to 20 minutes of time that is absolutely yours alone. Where you can relax in a quiet place, undisturbed by anything or anyone.

Turn off the phone, answering machine, pager. Put up a “Do not Disturb” sign on the outside of your door, if you’re in a room.

The idea is, that you have a quiet place or corner of the house that is yours for a while.

If you like, you can create a relaxing space in your room or part of your house. Some people set up a small waterfall for soothing background sound or put on some very peaceful, soft background music.

Lay down in a comfortable position. Cover yourself with a soft blanket if need be.

Close your eyes.

Exhale, releasing all tension.

Allow yourself to gently inhale.

Simply observe your breathe for several minutes. Observe the rising and falling of your belly with each breathe. No need to force your breath. Just allow it and observe.

Now, you are going to start at the tips of your toes and your feet and progressively relax each part of your body, from bottom to top. Spend several breaths on each area, until it feels relaxed and comfortable. Then move to the next area.

As you breathe in, bring your awareness to the area. Feel what is there. Tension, ease, tightness. Simply observe.

With the exhale, release and relax.

Repeat if you like.

Then move to the next area.

It’s up to you how detailed you want to get. You can go toes, feet, heels or just do your feet all at once.

Start at the feet, go through the legs, buttocks, lower belly, lower back, middle and upper back, middle belly and chest. Shoulders, arms, hands. Neck, back of neck, front of neck throat area. Whole face or jaws, forehead, scalp.

End with relaxing your eyes.

A lot of stress is held in the muscles around the eyes. As long as there is tension in the eyes, there will be imaging and mental chatter. Relax the eyes and you will be able to relax more fully and deeply.

Rest here for as many breaths as you like.

Bring your awareness to your heart area.

Breathing in soft peace.

Breathing out feeling your heart.

Simply rest in your heart.

When you are ready, gently open your eyes. Very slowly and with awareness get up, bringing with you the peace and relaxation gained from this practice.

Throughout the day, bring your awareness to your breath. Bring your awareness to your heart.

Enjoy!