Progressive muscle relaxation
Tensing and releasing muscle groups one after another.
Deep relaxation15–20 minutes
Finished the practice?
Marking it adds the session to “My progress”.
Purpose and effect
Quickly discharges bodily tension and anxiety.
Step-by-step instructions
- 1Tense your feet for 5 seconds and release.
- 2Move upward: calves, thighs, belly, arms, face.
- 3Pause for 10 seconds after each release.
- 4Finish with the whole body at once.
Recommended duration
15–20 minutes. Start smaller: a short regular practice works better than rare long sessions.
How to hold attention and come back
Compare tension and relaxation — that contrast is the object of attention.
How to finish the practice
Lie still and feel the difference before and after.
Tips and precautions
- Do not tense injured areas.