2 Recognizing Effort - Progressive Muscle Relaxation

Cultivating the skill in relaxing physically via noticing & releasing of effort

Guided Meditation

Practice Visualization

Core Instructions

Progress	Sensory Clarity to excessive effort underlying physical tension Ability to release excessive effort Ability to enjoy the release of effort
Benefits	Increase in Equanimity Ability to relax Deconditioning defensive patterns Supports Softening Skill
Instructions	Phase 1 - Party by Part Tense part for ~5s & Notice underlying effort Release effort & notice reduced effort Enjoy relief Repeat until practiced with every part of the body Phase 2 - Choiceless Notice any excessive effort within your body Tense part & notice effort Release part & notice reduced effort Enjoy relief
Consider	Effort over Tension Focus is the effort underlying tension and the release of effort rather than tension or relaxation This will minimize superficial relaxation and contact the more fundamental cause of tension. Some tensions will remain, as they are not based on excessive effort No harm - remain comfortable No need to flex excessively. As long as you can notice the experience of having excessive effort. Avoid areas with injuries Enjoy :) Pointing your mind towards the benefit of releasing of effort via enjoying the experience
Daily Life	Check in throughout the day about any tension and their excessive underlying effort Release the effort, enjoying the relief
Acknowledgement	Edmund Jacobson

Progress

	Level 1 - Non-Skilled	Level 2 - Skilled	Level 3 - Maturity
Variables	Unaware of effort underlying physical tension Unable to release effort underlying physical tension Unable to enjoy the release of effort	Aware of effort underlying physical tension Able to intentionally release effort underlying physical tension Able to enjoy the release of effort	Aware of effort underlying physical tension Automatically releasing effort underlying physical tension Able to enjoy the release of effort
Example Washing the dishes	Unaware of effort and tension present in your body Even if aware, unable to release Discomfort arises as the body signals to tension to mind	Noticing the tension and the effort underlying them Intentionally releases the effort and with it tensions reduce. A sense of relief and calm arises	As soon as the mind notices any tension and the excessive effort underlying them, the body and mind releases them, enjoying the pleasure that becomes available