Welcome,
My name is Tara and I'm here to teach you a powerful technique to help reduce stress,
Anxiety,
And help you fall asleep.
This technique is called deliberate tension and relaxation.
So many times we chronically hold tension in our bodies.
And even with other techniques such as guided meditation or pranayama,
We don't realize the holding and gripping that our bodies are consciously or in this case subconsciously doing.
It's not until we start to slow down and really release this held tension that the body and mind start to know that it's okay to rest.
It's okay to let go.
It's okay to go to sleep.
And so I'll be teaching you this tension and relaxation technique.
Now I will say before we start that if for any reason you should not be holding the breath as you tense and release the body,
Then just breathe naturally in and out as you tense and release the body.
Sometimes holding the breath,
Especially in a sense of panic attack or fear can trigger and just amplify those sensations.
So do what feels more comfortable for you.
I recommend this practice lying down,
But you can always stay seated if that feels more comfortable.
Eyes can stay open or closed.
And wherever you're at,
Just start to bring your awareness and your attention to what you're feeling in this moment.
How does your body feel in this moment?
How are you breathing in this moment?
What is the mind doing?
Is it active?
Chatty?
Let go of any judgment or comment about how you're feeling.
And instead,
Take another moment or two just to notice where you're at.
As we move our attention now into the body to start the deliberate tension and relaxation,
We'll begin to release trapped energy and move deeper into total relaxation.
Those with cardiac disease,
Hypertension,
Or glaucoma should use caution.
You cannot have undue pressure in the head for any reason.
It is important that you breathe naturally as you tense and relax the body.
As you inhale,
Make fists and deliberately induce stiffness and tension throughout your shoulders,
Arms,
And hands.
Tighten,
Tighten,
Hold.
Now let go.
On your next exhalation,
Let go even more.
Observe and feel the flood of energy in your arms,
Your hands.
This time as you inhale,
Deliberately induce stiffness and tension in the hips,
Legs,
And feet.
Tighten,
Tighten,
Hold.
Now let go.
Let go completely.
Relax.
Observe the flood of energy in the legs and feet.
This time,
Tighten and tense the entire body as you inhale.
Arms,
Hands,
Shoulders,
Feet,
Legs,
Face,
Buttocks.
Tighten.
Hold.
Now let go.
On your next exhalation,
Let go even more.
Feel the flood of energy radiate throughout your entire body.
Relax any holding anywhere in the body.
Let your whole body melt into stillness.
From the crown of the head to the tips of the toes,
Feel your body relax,
Release at peace.
Relax.
