Progressive Muscle Relaxation

This technique systematically releases physical tension by deliberately tensing and then relaxing each muscle group.

How to practice:

1. Lie down or sit comfortably. Close your eyes and take three deep breaths.

2. Start with your feet. Curl your toes tightly for 5 seconds. Then release completely. Notice the difference between tension and relaxation.

3. Move to your calves. Flex your calf muscles for 5 seconds. Release. Feel the relaxation flow in.

4. Continue up through thighs, buttocks, stomach, chest, hands, arms, shoulders, neck, and face. Tense each area for 5 seconds, then release.

5. After completing all muscle groups, take a full body scan. Notice how deeply relaxed you feel.

This practice is especially effective before sleep or during high-stress moments. The physical release naturally calms the mind.