> For the complete documentation index, see [llms.txt](https://www.luisburgis.org/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://www.luisburgis.org/practice-guides/skills/equanimity/2-physical-softness-and-restlessness.md).

# 2 Physical Softness & Restlessness

## Understanding Softening

{% embed url="<https://www.youtube.com/watch?v=PYcyo6KHHVU>" %}

## Practice Visual

<img src="/files/xeKyKY61aDbM7koKRdRk" alt="" class="gitbook-drawing">

## Practice Progression

### 2.1  Recognizing Physical Effort

{% embed url="<https://youtu.be/2zIwW_oZmtI>" %}

### 2.2 Releasing Physical Effort

{% embed url="<https://youtu.be/uQpG9Kk6l94>" %}

### 2.3 Enjoying Release of Physical Effort

{% embed url="<https://youtu.be/lJEubCC06Hk>" %}

## Complete Practice - Softening Physically

{% embed url="<https://youtu.be/vk3Ur2OczzY>" %}

## Core Instructions

<table><thead><tr><th width="141"></th><th></th></tr></thead><tbody><tr><td><strong>What</strong></td><td>Relaxing Physically by releasing the cause of tension i.e., the effort underlying, rather than tension</td></tr><tr><td><strong>Benefits</strong></td><td><ul><li>Physical Relaxation</li><li>Recognizing when Physical Restlessness is present</li><li>Recognizing 'Effort' within Body</li></ul></td></tr><tr><td><strong>Progress</strong></td><td><ul><li>Sensory Clarity to necessary &#x26; excessive effort underlying physical tension</li><li>Ability to release excessive effort</li><li>Ability to enjoy the release of effort</li><li>Ability to physically relax</li></ul></td></tr><tr><td><strong>Instructions</strong></td><td><p><strong>Phase 1 - Party by Part</strong></p><ol><li>Tense part for ~5-10s &#x26; Notice underlying effort</li><li>Release effort &#x26; notice reduced effort</li><li>Enjoy relief</li><li>Repeat until practiced with every part of the body</li></ol><p></p><p><strong>Phase 2 - Choiceless</strong></p><ol><li>Notice any excessive effort within your body </li><li>Tense part &#x26; notice  effort</li><li>Release part &#x26; notice reduced effort</li><li>Enjoy relief</li></ol><p></p></td></tr><tr><td><strong>Consider</strong></td><td><p></p><p><strong>Effort over Tension</strong></p><ul><li>Focus is the effort underlying tension and the release of effort rather than tension or relaxation</li><li>This will minimize superficial relaxation and contact the more fundamental cause of tension.</li><li>Some tensions will remain, as they are not based on excessive effort</li></ul><p></p><p><strong>No harm - remain comfortable</strong></p><ul><li>No need to flex excessively. As long as you can notice the experience of having excessive effort.</li><li>Avoid areas with injuries</li></ul><p></p><p><strong>Enjoy :)</strong></p><ul><li>Pointing your mind towards the benefit of releasing of effort via enjoying the experience</li></ul><p></p></td></tr><tr><td><strong>Daily Life</strong></td><td><ul><li>Check in throughout the day about any tension and their excessive underlying effort</li><li>Release the effort, enjoying the relief</li></ul></td></tr><tr><td><strong>Acknowledgement</strong></td><td><a href="https://en.wikipedia.org/wiki/Edmund_Jacobson">Edmund Jacobson</a><br><a href="https://midlmeditation.com/">MIDL</a></td></tr></tbody></table>