Tense and Release Relaxation is a quick and easy way to release tension from the body. We often practice this form of relaxation in our Refresh and Relax, and Deep Peace classes at the Australian School of Meditation and Yoga at West End. Try it at home, it is easy and very beneficial for stress release.
In this practice we are going to be tensing and releasing different muscle groups. Make sure that you are just as aware of the relase as you are of the tensing. Tense at about 50% of your capacity and maintain breath awareness throughout the tensing and releasing. Try not to hold your breath, especially when you are tensing the chest and abdomen.
We are going to begin by tensing all the muscles of the face, including the neck and the jaw. Hold for a few seconds and then gently release with full awareness.
Tense the muscles in the right arm, all the way from the shoulder down through the hands. Makin sure you don't make a fist, or lift your arm up off the floor. Keep your attention deep inside the arm, not just on the surface. Slowly observe the release.
Tense the muscles in your left arm in the same way, keeping your attention deep inside the arm, not just on the surface and then gently relase.
Tense the muscles of the chest and abdomen, still breathing naturally and gently and slowly relase.
Tense the muscles in your right hip and buttock, then release with full awareness.
Tense the muscles in your right leg from the hip right down to the toes. Do this without lifting your leg up off the floor and keep your attention deep inside the leg, not just on the surface. Release gently.
Tense the mucles in your left hip and buttock, then release with full awareness.
Tense the muscles in your left leg from the hip down to the toes. Do this without lifting your leg up off the floor and keep your attention deep inside the leg, not just on the surface. Release gently.
Now while you're not tensing any muscles, allow your attention to gently drift up through the legs, the abdomen, the chest and back into the face.
Lie still for a few minutes enjoying the feeling of relaxation.
Gayatri
Instructor
Australian School of Meditation and Yoga
