Progressive Muscle Relaxation (PMR) is a classic practice: you gently tense and release muscle groups to build awareness and reduce physical holding.
Many of us have forgotten what relaxed actually feels like. We've been holding tension so long it feels normal. This practice helps you rediscover the difference between holding and softening.
This isn't about forcing release. It's about exploring the contrast between tension and relaxation. Your body gets to choose what feels safe.
When to use it
Try PMR when you notice:
- you're tense but can't pinpoint where
- you're stuck in mental urgency or worry loops
- your body feels braced, tight, or restless
- you want a structured way to settle before sleep
Before you start
- Sit comfortably with feet on the floor (or lie down if preferred).
- Tense at 50–60% effort, no maxing out.
- Keep breathing (don't hold your breath).
- Skip any area that's painful or injured.
If tensing increases discomfort, skip the "tense" part and just focus on sensing the area and imagining it softening on the exhale.