Progressive relaxation
Progressive relaxation is a powerful technique that should be in the basic skillset of anyone on the Path. It is one of those that form the base of all the others and its mastery will be beneficial for evermore.
It is an ability to release stress and tension in your body. The body is a powerful tool, equipped with strong healing and regenerative abilities. You can harness these powers by simply letting the body do its business and step out of its way.
The exercise involves tensing and then relaxing each muscle group in your body, starting with your feet and working your way up to your head. Here are the steps to do progressive relaxation:
Find a comfortable position in a quiet place where you won't be disturbed. You can sit in a chair or lie down on a bed or mat.
Begin by tensing the muscles in your feet for a few seconds, and then release the tension and let your feet relax.
Move on to the muscles in your lower legs, tensing them and then relaxing them.
Continue to work your way up through your body, tensing and then relaxing each muscle group: your thighs, your hips and buttocks, your stomach, your back, your chest and shoulders, your arms and hands, your neck and jaw, and finally your face your forehead, your eyebrows, your eyes, your cheeks, your mouth.
As you tense and relax each muscle group, take slow, deep breaths and focus on the sensation of the muscles contracting and then releasing.
Once you have tensed and relaxed all of the muscle groups in your body, take a few minutes to lie still and notice how your body feels. Pay attention to any areas that are still tense and try to release the tension by tensing and relaxing or stretching.
The exercise is the best setup for deep meditation, but it can be also used separately. It is of great value when used in bed before you fall asleep because it calms the mind and body, which can make it easier to fall asleep at night and improve the quality of your sleep. It can also be helpful if you have chronic insomnia or chronic fatigue syndrome.
Other benefits include:
Reduced stress and anxiety: By helping to relax the muscles and calm the mind, progressive relaxation can help to reduce feelings of stress and anxiety.
Improved concentration and focus: By promoting relaxation and reducing muscle tension, progressive relaxation can help to improve focus and concentration.
Increased flexibility and range of motion: Progressive relaxation can help to improve flexibility and increase the range of motion in your muscles, which can be beneficial for physical activity and overall health.
Pain relief: Progressive relaxation can help to reduce muscle tension and improve circulation, which can help to relieve pain and discomfort in the body.
Do it every time before you sleep, and every time before you meditate. I also recommend connecting it with a short mantra like “now I enter the relaxed state” before you start the exercise. You can condition yourself so well that with practice, just by using those magical words, your body will enter a state of deep relaxation by itself.
It is the first magical power you can cultivate ;)