Body · Beginner · 10 minutes

Progressive Muscle Relaxation

Move through the body tensing then releasing each muscle group. The physical job of squeezing and letting go gives a busy mind something clear and sequential to do.

Also known as: PMR, Tense and release, Progressive relaxation

Difficulty
Beginner
Suggested session
10 minutes
Posture
Lying
What you need
Somewhere to lie down or sit back

Safety notes

  • Tense gently — never to the point of cramp or pain.
  • Go easy on or skip any area that is injured or sore.
  • If tensing is uncomfortable, just focus on the releasing and softening part.

How to practice

  1. 1. Settle

    Lie down or sit back comfortably. Take three slow breaths and let your body get heavy.

  2. 2. Feet & calves

    Curl your toes and tighten your calves. Hold for five seconds… then release, and feel them soften.

  3. 3. Thighs & hips

    Squeeze your thighs and glutes tight. Hold… and let go completely.

  4. 4. Belly & back

    Gently tense your stomach and lower back. Hold… and release.

  5. 5. Hands & arms

    Make fists and tense your arms. Hold… then release, letting your hands fall open.

  6. 6. Shoulders & neck

    Lift your shoulders toward your ears and tense your neck. Hold… and drop them down.

  7. 7. Face

    Scrunch your whole face tight. Hold… and release, softening your jaw and forehead.

  8. 8. Whole body

    Tense everything at once for a moment… then release all of it and rest, noticing the heaviness.

  9. 9. Rest

    Let your breath be natural. Scan for any tension that remains and let it melt.

How it works

Tensing a muscle hard for a few seconds and then releasing creates a strong contrast your nervous system reads as a cue to let go, lowering baseline muscle tension and shifting you toward the parasympathetic "rest" state. Because you move through the body in order and have a real physical task each step, attention has somewhere concrete to rest instead of spinning.

Potential benefits

  • Releases physical tension you may not notice you are holding
  • Gives the mind a concrete, ordered sequence to follow
  • Calms the body, which helps calm the mind
  • Well-studied as an aid for anxiety and sleep

Tips

  • A long, slow exhale as you release deepens the effect.
  • Excellent right before sleep.

Open this guided practice in Meditation Monkey