Muscle Relaxation Practice
This is a physical practice of letting go, but it works similarly with our internal life; we often clench and cling to our ideas, thoughts, emotions, histories, and what we think makes us “us.”
During this exercise, you might want to imagine letting go of your stress or certain ideas or traumatic experiences you have felt attached to.
Sitting or standing, allow your arms to rest either in your lap or at your sides. Take two or three deep breaths as your eyes gently close.
Slowly wiggle each of your fingers, becoming aware of the sensation of each of their movements. Then, begin to slowly tighten your hands into the form of fists. Feel yourself clenching as hard as you can and holding that clench for five seconds before releasing softly. Feel how each of your muscles relax and come to a new and calm equilibrium. Repeat this two or three times.
This practice can also be effective when done with shoulders, forearms, glutes, quads, calves, and feet.