Sometimes, when we feel anxious, it can make our muscles feel tense
and it can be tricky to relax both our bodies and our minds.
One way to help us feel calmer is focusing on how our muscles feel
using special relaxation techniques.
Muscle contraction and relaxation can help us de-stress
and release tension in our bodies.
It helps us become more aware of the contrast between tense and relaxed states.
While the cause of our stress might not go away
relaxation can leave us in a more positive position to deal with it
It can help us feel less ‘on edge’.
And if you find it tricky to relax, don’t worry! It takes time to learn
just like any other skill.
Once we’ve mastered it, we can use it for the rest of our lives.
So let’s practice some simple muscle relaxation.
It’ll take about 10 minutes
and all you need is a comfy, quiet place. Dim the lights, turn off the telly
even turn off your phone, or put it on silent.
Start by making yourself comfortable
whether it’s on the floor, on the bed, or sitting down.
Ready?
Okay.
First, try and let your muscles go limp.
Release as much tension as you can.
Good.
Now, gently breathe in
hold it for a few moments
and let go.
Next, gently pull your toes up towards your knees
just a little
hold briefly
and let go.
Notice how that feels.
Now
press your heels into the floor
hold
and let go.
Pull your knees together
hold briefly
now let them drift apart a little
Be aware of the new position.
Squeeze your buttocks together
hold
now let go.
Next, gently pull in your tummy muscles towards your spine
hold briefly
now let go.
Feel the difference in tension?
Remember to breathe gently.
Take your time with each motion.
Next, let’s try shoulders.
Gently pull them up towards your ears
just enough to recognise the tension
hold briefly
now let go.
Gently press your elbows and upper arms to the sides of your body
hold for a moment
now let go.
Next focus on your hands
Gently clench
hold
and let go.
Push your head forward slightly
hold briefly
now let your head go back to a balanced position.
How does that feel?
Can you notice the change in tense and relaxed states?
Now, grit your teeth together gently
hold briefly
now let your jaw sag slightly
Focus on the sensations.
Does it feel good?
now focus on your lips.
press together
now let go until hardly touching.
Purse your lips
now let go and feel the difference.
Press your tongue briefly to the roof of your mouth
hold
and let it drop loosely
Feel the new position.
We’re almost done!
Just remember to keep breathing.
Next focus on your eyes.
Screw them up a little
hold
and let go.
Next focus on your forehead.
frown a little
hold
now let go.
Now spend a few moments enjoying the feeling of release,
releasing a little more with each exhale.
How did that feel?
If you want, you can repeat everything a few times more,
holding a little longer
and relaxing even more.
Take a few moments to focus on your breathing
and think about how your body feels against the floor, chair or bed.
Come out of your relaxed state slowly.
Try and maintain that sense of relaxation as you go about your day.
As you get better at relaxing in this quiet scenario,
you can learn ‘applied relaxation’.
This is all about focusing on our body when we feel a lot of
stress or muscle tension, in any scenario.
You’ll be surprised how much of a difference these exercises can make.
Next time you’re feeling stressed or tense
allow a little time to relax your muscles.