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Mindful Muscle Relaxation involves tensing and relaxing of different muscle groups in order to create a fully relaxed body. So often we are in a state of tension and this becomes our ’normal’ state. When we are consistently in a state of tension, it can very hard to relax, in fact we oftentimes don’t even know what the state of relaxation ‘feels’ like because we have become so desensitised to it.
This process also helps with general and muscular pain, though ensure that you seek medical advice if you suffer from chronic pain and stop immediately if this process causes pain.
When you tense a particular muscle group ensure that you do so strongly and hold the muscle engagement for at least 10 seconds.
Concentrate on the feelings in your body of tension and release, take your time to be mindful of the feelings.
When relaxing the muscles feel the tension drain out of your body and then enjoy the sensation of relaxation for 15 seconds after each set of muscles that are activated. Isolate each muscle group one at a time, allowing the other muscle groups to remain relaxed. Allow at least 15 minutes for this process to work its magic.
• Start by sitting or lying in a quiet and comfortable place, use a pillow is required.• Take 3 deep abdominal breaths, in through the nose, out through the mouth, exhaling slowly each time, image the tension draining out of your body with each breath.
• Clench your fists. Hold for 10 seconds before releasing slowly, feel the tension drain out of your body (for 15 seconds).
• Tighten your biceps by drawing your forearms up toward your shoulders and make a muscle with both arms. Hold, then relax.
• Tighten your triceps (the muscles underneath your upper arms) by holding out your arms in front of you and locking your elbows. Hold, then relax. CONTINUED OVER ……
• Tense the muscles in your forehead by raising your eyebrows as high as you can. Hold, then relax.
• Tense the muscles around your eyes by clenching your eyelids shut. Hold, then relax. Imagine sensations of deep relaxation spreading all over your eyes.
• Tighten your jaws by opening your mouth so widely that you stretch the muscles around the hinges of your jaw. Hold, then relax.
• Tighten the muscles in the back of your neck by drawing the back of your head into the floor or pillow, Hold, then relax.
• Take deep breaths and focus on the weight of your head sinking into the floor or pillow.
• Shrug you’re shoulders up to your ears. Hold, then relax.
• Tighten the muscles in your shoulder blades by pushing your shoulder blades back. Hold, then relax.
• Tighten the muscles of your chest by taking in a deep breath. Hold, then relax.
• Tighten your abdominal muscles by sucking your stomach in. Hold, then relax.
• Tighten your lower back by arching it up (avoid doing do this if you have a back condition or pain). Hold, then relax.
• Tighten your buttocks by pulling them together. Hold, then relax.
• Squeeze the muscles in your thighs. Hold, then relax.
• Tighten your calf muscles by pulling your toes up towards you. Hold, then relax.
• Tighten your feet by pointing them away from your shins. Hold, then relax.
• Mentally scan your body for any leftover tension. If any muscle group remains tense, repeat the exercise for those muscle groups.
• Now imagine a wave of relaxation spreading over your entire body to complete this process
• Bring your awareness back into the room – welcome back
Enjoy the rest of your day and work through this process any time you feel tension in the mind or body. The more this is process practised, the more you will learn to let go of tension and tightness in the body and bring about a sense of peace and harmony.
Sandra Leigh specialises in helping business owners, remote workers and workplaces build strong healthy habits from the inside out.
If you would like to find out more about how SANDRA LEIGH TRAINING can you help you, your business or workplace
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Sandra Leigh specialises in helping business owners, remote workers and workplaces build strong healthy habits from the inside out.
If you would like to find out more about how SANDRA LEIGH TRAINING can you help you, your business or workplace.
Please contact Sandra Leigh at
[email protected]
www.sandraleightraining.com.au
mob:0409 625 131