Before You Begin

• Setting Choose a quiet, comfortable space where you will not be interrupted for approximately 15 to 20 minutes. Dim the lights if possible.
• Position Sit in a supportive chair or lie flat on your back. Uncross your arms and legs and let your hands rest at your sides or on your lap.
• Breathing Begin with three slow diaphragmatic breaths, inhaling through your nose for four counts, holding for two counts, and exhaling through your mouth for six counts.
• Safety note Tense each muscle group firmly but never to the point of pain or cramping. If you have an injury or chronic pain in a specific area, skip that muscle group entirely.

Feet and Lower Legs

1. Tense Curl your toes tightly and press the arches of your feet inward. Hold this tension for five to seven seconds, paying close attention to the sensation of tightness.
2. Release Let go of the tension all at once. Notice the wave of relaxation spreading through your feet and toes. Rest for 15 to 20 seconds.
3. Tense Point your toes upward to tense your calf muscles. Hold for five to seven seconds.
4. Release Release the tension and allow your lower legs to feel heavy and warm. Pause for 15 to 20 seconds, noticing the difference between tension and relaxation.

Upper Legs and Hips

1. Tense Squeeze your thigh muscles by pressing your knees together firmly. Engage your gluteal muscles at the same time. Hold for five to seven seconds.
2. Release Let your legs fall apart naturally and feel the tension drain away. Rest for 15 to 20 seconds, breathing slowly and deeply.

Abdomen and Chest

1. Tense Tighten your abdominal muscles as though bracing for impact. Hold for five to seven seconds while continuing to breathe shallowly.
2. Release Let your stomach soften completely. Take a slow, deep breath and allow your chest and belly to expand fully. Pause for 15 to 20 seconds.

Back and Shoulders

1. Tense Arch your back slightly and squeeze your shoulder blades together behind you. Hold for five to seven seconds, feeling the tension across your upper back.
2. Release Let your back flatten and your shoulders drop away from your ears. Notice the warmth and heaviness that follows. Rest for 15 to 20 seconds.

Arms and Hands

1. Tense Make tight fists with both hands, then bend your arms at the elbows and flex your biceps as hard as you can. Hold for five to seven seconds.
2. Release Open your hands and let your arms fall loosely to your sides or onto your lap. Feel the relaxation flowing from your shoulders through your fingertips. Pause for 15 to 20 seconds.

Face and Neck

1. Tense Scrunch your entire face by squeezing your eyes shut, wrinkling your nose, and clenching your jaw. At the same time, press your chin toward your chest to tense your neck. Hold for five to seven seconds.
2. Release Let every muscle in your face and neck go slack. Allow your jaw to hang slightly open and your tongue to rest gently behind your lower teeth. Rest for 15 to 20 seconds.

Full-Body Integration

1. Tense Tense every muscle group at once: curl your toes, squeeze your legs together, tighten your abdomen, clench your fists, flex your arms, and scrunch your face. Hold for five to seven seconds.
2. Release Release everything simultaneously and let your entire body go completely limp. Breathe slowly and deeply for 30 to 60 seconds, scanning your body from head to toe for any remaining areas of tension.

Returning to Alertness

• Gradual reawakening Begin by gently wiggling your fingers and toes. Slowly rotate your wrists and ankles. Stretch your arms overhead if it feels comfortable.
• Opening your eyes When you are ready, open your eyes slowly and take a moment to notice how your body feels compared to when you started.
• Practice frequency For best results, practice this exercise once or twice daily for at least two weeks. Over time, you will become more skilled at detecting and releasing tension throughout your day without needing the full script.