Progressive relaxation is a practice of consciously tensing parts of the body and then releasing them. It is somewhat like a body scan, and the deliberate tensing can give a deeper sense of rest and release in the body and, in turn, the mind. This worksheet walks you through a simple version, and many people use it to settle before sleep.
How to practice
- Find a comfortable space where you can rest safely on your back for ten to fifteen minutes. Arms and legs can rest flat if that feels good; otherwise let your knees bend, perhaps with a bolster or rolled blanket beneath them.
- Take a few grounding breaths to settle in.
- Starting at the feet, draw your awareness through each body part, bringing a tightness or contraction to the area and then releasing it. You can do the left and right sides of the legs and arms separately.
- After tensing the entire body in toward its midline, soften completely and melt into the surface beneath you. Follow the breath mindfully for a few minutes.
- Stay as long as you like. When you are ready, slowly blink your eyes open and come back to the room.
Order of body parts
One suggested order: the feet and calves, the thighs, the legs in their entirety, the buttocks, the stomach, the back, the fingers and hands, the arms in their entirety, the shoulders, the jaw and mouth, the forehead, the entire face, and finally the entire body.
Tense gently, and skip any area where tensing is uncomfortable. If you have an injury, chronic pain, or a medical condition, check with your doctor first. This practice complements professional care and does not replace it.
