I’ve been a bit tense this week. Maybe a lot tense. I think many of us have been. There’s been a lot going on. More than I’m currently prepared to tackle in one little written article. Which can lead to also feeling helpless.

Because I like solutions. I believe in solutions. They might not always be readily available, but I know there’s always something we can do to make things better. Even if it’s tiny. Even if it seems unrelated. But we have to start somewhere if we want change. And change always has to start from within.

Whenever I try to tackle problems (Or challenges as I prefer to call them so they seem more like an adventure than a bummer.), I’m mostly ineffective when I’m in a negative state. When I’m scared or sad or angry, I put my blinders on and it’s difficult to get creative. Those emotions are helpful in letting me know something isn’t right and I need to make a change, but beyond that they get in the way. So I do the good ‘ol feeling them and learning what I can before letting them go so I can take action. 

And what I’m learning for myself is letting go in the mind is really freaking difficult. Those thoughts just keep on coming. And they aren’t always so helpful. So I have to often address the physical symptoms before my mind will slow down and redirect itself. Sometimes it’s through physical exercise, sometimes it’s by being completely present with the physical sensations in my body, but when I’m feeling tense, progressive muscle relaxation is my go to.

This builds upon the body scan I’ve talked about before. It’s pretty much the same thing, except to progressively relax your muscles you tense them even more first. This sounds counterproductive, but hear me out. The contrast between intentionally tensing your muscles and relaxing them is so pronounced that you can’t help but relax all the way around. You can do this completely on your own, any way you want, tensing some muscles and not others, tensing and relaxing in any order you’d like, or listen to a guided progressive muscle relaxation on Youtube or a meditation app. Or follow this script:

Begin by sitting or lying in a comfortable position in a location where you will not be interrupted (And for you athletes, dancers, or other movers out there, you can use this while moving too if you notice muscles tensing more than you’d like. I use it on long runs and it immediately transforms me into an Olympian!) Focus your attention only on your body. If your mind wanders, that’s fine and normal. Simply notice it and bring it back to the muscle you are focusing on.

Take a deep breath through your abdomen, hold it for a few seconds, and exhale slowly.

As you breathe, notice your stomach rising, and your lungs filling with air. Take your time and just spend a minute or two breathing and noticing your breath.

As you go through each step, remember to keep breathing normally. Try not to hold your breath.

Now tighten the muscles in your forehead by raising your eyebrows as high as you can. Hold for about 5-10 seconds. And abruptly release feeling the tension fall away.

Now smile widely, feeling your mouth and cheeks tense. Hold for about 5-10 seconds, and release, appreciating the softness in your face.

Next, tighten your eye muscles by squinting your eyelids tightly shut. Hold for about 5-10 seconds and release.

Gently pull your head back as if to look at the ceiling. Hold for about 5-10 seconds, and release, feeling the tension melting away.

Now, tightly clench your right fist and hold this position for about 5-10 seconds and release.

Now, tense your right forearm and hand. Feel that buildup of tension. You may even visualize that set of muscles tightening. Hold for about 5-10 seconds and release, enjoying that feeling of limpness.

Now, tense your entire right arm. Feel that buildup of tension. Tense your entire right arm. Hold for about 5-10 seconds and release.

Now lift your shoulders up as if they could touch your ears. Hold for about 5-10 seconds and release, feeling their heaviness.

Now, tightly clench your left fist and hold this position for about 5-10 seconds and release.

Now, feel the tension in your left forearm and hand. Feel that buildup of tension. You may even visualize that set of muscles tightening. Hold for about 5-10 seconds and release, enjoying that feeling of limpness.

Now, feel the tension in your entire left arm. Feel that buildup of tension. Tense your entire left arm, feeling the tension. Hold for about 5-10 seconds and release.

Now lift your shoulders up toward your ears. Hold for about 5 seconds, and quickly release, feeling their heaviness.

Pause for about 5-10 seconds, and just breath.

Tense your upper back by pulling your shoulders back trying to make your shoulder blades touch. Hold for about 5-10 seconds and release.

Tighten your chest by taking a deep breath in, hold for about 5-10 seconds, and exhale, blowing out all the tension.

Now tighten the muscles in your stomach by sucking in. Hold for about 5-10 seconds, and release.

Gently arch your lower back. Hold for about 5-10 seconds and relax.

Tighten your buttocks. Hold for about 5-10 seconds and release, feeling the looseness in your hips.

Feel the tension in your entire right leg and thigh. Hold for about 5-10 seconds and relax. Feel the tension melting away from your leg.

Now flex your right foot, pulling your toes towards you, feeling the tension in your calves. Hold for about 5-10 seconds and relax, feeling the weight of your legs sinking down.

Feel the tension in your entire left leg and thigh. Hold for about 5 seconds… and relax. Feel the tension melting away from your leg.

Now flex your left foot, pulling your toes towards you and feeling the tension in your calves. Hold for about 5-10 seconds and relax, feeling the weight of both of your legs sinking down.

Curl your toes under, tensing your feet. Hold for about 5-10 seconds and release.

Now feel the weight of your entire relaxed body.

As you breathe, notice your stomach rising and your lungs filling with air. Take your time and just spend a minute or two breathing and noticing your breath.

As you exhale, imagine the tension in your body being released and flowing out of your body.

Feel your body fully relaxed now. 

By no means does this solve all of your’s or the world’s challenges, but it does put each one of us in a better position to look for solutions. And it just feels so darn good!