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

  1. Tense part for ~5s & Notice underlying effort

  2. Release effort & notice reduced effort

  3. Enjoy relief

  4. Repeat until practiced with every part of the body

Phase 2 - Choiceless

  1. Notice any excessive effort within your body

  2. Tense part & notice effort

  3. Release part & notice reduced effort

  4. 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

Progress

Level 1 - Non-SkilledLevel 2 - SkilledLevel 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

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