We all know that movement is good for our bodies, whether it happens via a structured exercise program or regularly engaging in activities like gardening, holding your kids, or dancing while out on the town. Equally important is recovery, as all that activity can put strain on your muscles, causing soreness, tightness, and tension.
One of my favorite ways to relieve this stress is through a mindful muscle meditation. By purposefully and consciously relaxing your body, you can help prompt recovery so you’re ready for whatever the next day brings.
This muscle relaxation challenge is a great way to tell your mind and body to chill out and give your muscles permission to let go of any tension. Ideally, I like to do this every night before bed — but doing it even three to five times a week offers benefits for your body and mind. All you need is five minutes!
Muscle Relaxation Challenge
1. Lie down: Find a comfortable spot where you can be flat on your back — think your bed or a cozy couch.
2. Close your eyes: Let the muscles around your eyes loosen and relax.
3. Relax your mouth: Now, pay attention to your mouth. Let your lips and the muscles in your face soften.
4. Release your jaw: Allow it to hang loose without clenching your teeth.
5. Bring your shoulders down: Imagine them sinking down and away from your ears. Feel the tension in your shoulders melt away.
6. Loosen your arms and hands: Let your upper arms, lower arms, and fingers go limp and heavy as the surface under you supports them.
7. Soften your chest and stomach: Let your chest rise and fall naturally with your breath, and release any tension in your belly.
8. Relax your hips and legs: Move down to your hips and legs. Feel them loosen up, as if all the stress and tension is flowing out of them and away from your body.
9. Let the tension out of your feet: Finally, imagine your feet and toes becoming loose and relaxed like they’re floating.
10. Stay as long as you need: Once you’re fully relaxed, take a few more minutes to enjoy your relaxed state before you drift off to sleep or come back to continue your day.
