Get out of your head and into your body

Often, we get stuck in our head and try to analyze every thought that comes our way. That can be exhausting considering we can have over 50,000 thoughts in a day. Mindfulness is a way of managing your thoughts yet that is hard to do if you are not used to meditation practice. A great way to start practicing is to focus on the body with a progressive muscle relaxation exercise. In this somatic based mindfulness activity, you will use your breath and focus on various parts of your body by tensing, holding, then relaxing.

Find a comfortable position either sitting or lying down, take in 3 deep slow breaths, filling up your belly like a balloon then release all the stale air by sighing out your breath while noticing your belly collapse. Notice how you feel in your body, with each exhale invite your body to relax. Bring your attention to one area of the body at a time. Tense the area during your inhale, hold your breath and tension for a count of 3, then quickly exhale the air and relax that part of your body. Start with your feet and work up to your legs, stomach, shoulders, arms, hands, face. Afterwards do a body scan and notice any part of the body where you feel tension and direct your attention by breathing, tensing, holding for a count of 3, then release your breath and relax that area. Continue until every part of your body has been engaged. Finish the exercise with 3 deep slow breaths noticing how your mind and body feels in comparison to how it felt at the beginning of the exercise.

Often, we get stuck in our heads, overthinking and analyzing every thought. This can be exhausting, considering we can have over 50,000 thoughts daily! Mindfulness offers a way to manage this mental chatter, but it can be challenging if you're new to meditation.

A great way to start is by focusing on the body with a progressive muscle relaxation exercise. This somatic-based mindfulness activity uses your breath and focuses on different body parts by tensing, holding, and then releasing.

How to Practice Progressive Muscle Relaxation

1. Find a comfortable position: Sit or lie down.
2. Deep breaths: Take three deep, slow breaths, filling your belly like a balloon. Release the air with a sigh, noticing your belly fall.
3. Body scan: Pay attention to how your body feels. With each exhale, invite your body to relax further.
4. Tense and release: Focus on one area of your body at a time.
   • Inhale: Tense the area.
   • Hold: Hold your breath and the tension for a count of three.
   • Exhale: Quickly exhale and relax that body part.
5. Body scan: After engaging each body part, do another body scan. Notice any remaining tension. Direct your attention there, breathing, tensing, holding, and releasing.
6. Complete the exercise: Finish with three deep, slow breaths. Notice how your mind and body feel compared to the beginning.

Sequence: Start with your feet and work your way up:

• Feet
• Legs
• Stomach
• Shoulders
• Arms
• Hands
• Face

Benefits of Progressive Muscle Relaxation:

• Reduces stress and anxiety: By relaxing the body, you also calm the mind.
• Improves sleep: Practicing before bed can promote relaxation and better sleep.
• Increases body awareness: Helps you become more in tune with your physical sensations.
• Manages chronic pain: Can be helpful for conditions like tension headaches and back pain.

Tips for Beginners:

• Start with short sessions: Even a few minutes can be beneficial.
• Be patient: Mindfulness takes practice. Don't get discouraged if your mind wanders.
• Use guided meditations: Many apps and online resources offer guided progressive muscle relaxation meditations.

Mindfulness is a journey, not a destination. Start with this simple exercise and explore other mindfulness techniques to find what works best for you.

By Rhonda Hubbard, LCSW, RYT-200

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