Tensing and Relaxing

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Next: Relaxing feet, ankles, calves; Upper leg muscles

Follow my voice to alternate between tensing and relaxing specific groups of muscles.

After tensing, a muscle will be more relaxed than it was before tensing.

Continue to breathe comfortably and exhale your personal prayer.

As you alternate between tensing and relaxing, notice the contrast between tension and relaxation. Give up the tension and accept the relaxation.

For now, there is no need for tension.

For now, relaxation is your choice to allow your body to relax and refresh.

As we go through each of the muscle groups, focus on only the muscles that I instruct you to tense and relax. Do not let another muscle group become tense. Focus on the muscle group we are addressing at that time.

When you tense a muscle group, do not hold your breath or clench your jaw.

It is best to close your eyes, but do not close your eyelids tightly. Allow your eyelids to be heavy and stay closed comfortably. Each eyelid flutter leads to more relaxation.

Always breathe slowly and evenly, exhaling your personal prayer.

Notice the tension and relaxation contrast of each muscle group and allow the relaxation of your whole body to proceed comfortably.

Each tensing will be for about 10 seconds, and each relaxing will be for about 20 seconds.

Relaxing is twice as long as tensing because it takes longer to let go.

As you follow my voice, I will keep track of time and help your relaxation to proceed.

Next: Relaxing feet, ankles, calves; Upper leg muscles