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Start by lying down in bed, on your back with your legs stretched beneath you and your arms on your side with your palms facing up. Close your eyes. You can place a pillow under your head and your knees if this is a more comfortable position for you. If it’s cold in the room, cover yourself up with a blanket.
Take a few deep and slow breaths through your nose. Exhale. Begin the muscle contraction and release with your toes. You can either do both sets of toes (and legs) together or start with the right and move on to the left. Curl your toes inward as you inhale, and hold the contracted muscles in this position for a few seconds before relaxing them on the exhale. It’s important to contract your muscles gently and not strain them too hard. The idea is to draw attention to how your muscles feel when they’re contracted and when they’re relaxed. You could use a guided relaxation found on YouTube if that helps.
Continue the same technique as you progress from your toes to your calf muscles, thighs, quads, hamstrings, buttocks, lower back, stomach, hands, arms, shoulders, neck, jaw, forehead, and face. Perform the contraction on the inhale, hold for a few seconds as you mindfully draw attention to how your muscles feel contracted, and exhale. Your muscles will start to feel heavy as they sink into the bed.
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