Tension and Release; PMR Meditation
I wanted to write a short blog today about a relaxation technique close to my heart; PMR. This technique is my go to when I simply can’t control my thoughts and feel like I can’t relax into other forms of meditation. It’s great for the agitated, and superb for the tense! If you’re struggling with switching off at the moment, dividing work from home, worrying about the future, homeschool, health etc, then give this technique a go.
So much of our mental tension lives in the body. Through our busy days we encounter a lot of stress and worry, which, unbeknown to us, cause our bodies and connective tissue to cease up. We hold this tension sometimes without realising - so as our day closes it’s really beneficial to become aware of this tension, and to have a method in place to let it go.
PMR stands for Progressive Muscle Relaxation. This technique was originally developed by Dr Edmund Jacobson in the early 1920’s, and is still widely used today. The method firstly involves making yourself comfortable, usually lying down. You are invited to become more aware of your breath, and once you feel settled, the PMR can begin. Usually the technique is to start at the top of the body and work down, but I’ve found guided meditations starting at the feet are more effective (personal preference). On the out breath, you are invited to tense a group of muscles (eg. the feet) as hard as you can, holding for 3 seconds. Then release. This is repeated 3 or more times per group of muscles. This in turn is repeated across the whole body; feet, shins, thighs, hands, arms, back, then the face - 14 muscle groups in total. The release across the body feels fantastic and this method is a great way to physically get rid of the stress and tension of the day.
PMR promotes deep relaxation. It brings the mind back to the body, giving a busy head a different focus, offering release from negative thought patterns. This technique helps to control stress and anxiety, by physically wringing out tension felt in the body. It can help to relieve insomnia - the body feels pleasantly heavy and ready for rest after a session. The controlled breathing during the session can also promote deep relaxation and calmness before sleep. PMR is also great at relieving chronic aches and pains - again, perfect for if you have been hunched over a screen, or you are suffering with some of the common aches and pains associated with parenthood!
As I mentioned in the intro, this is the meditation for you if you’re not a meditator! If you’re struggling to switch off at the moment, I highly recommend giving PMR a try - especially if you’re feeling agitated and tense. It’s a very body-orientated way to calm the mind, using the body to release negative energy and to refocus your thoughts.
If you, or your colleagues, family members or friends are interested in joining a PMR guided meditation with Faith’s Holistics, please do give me a shout to book your place.
faith@faithsholistics.com
www.faithsholistics.com