Tense gently, never to the point of pain, and keep breathing while you tense. Skip any part of the body that’s injured or sore, and keep the rest of the body loose while one part works. If you have high blood pressure or a heart condition, tense only lightly. If your calves or feet tend to cramp, tense them lightly or skip them. If you’re pregnant, skip the stomach, and after the first few months, sit propped up or lie on your side rather than flat on your back.

Narration

Female voiceMale voice

Read along

1. Get comfortable, sitting or lying down. Close your eyes if you like, and take a few slow breaths.
2. Make fists with both hands and tighten your forearms. Hold it, and notice the tension.
3. Let go. Open your hands and let them rest. Notice the difference as the muscles loosen.
4. Bend your elbows and tighten your upper arms. Hold it.
5. Release, and let your arms drop. Let the warmth and heaviness spread.
6. Raise your eyebrows as high as they’ll go, tightening your forehead. Hold it.
7. Let your forehead go smooth. Notice it soften.
8. Close your eyes tightly and scrunch your nose and cheeks. Hold it.
9. Release. Let your eyes rest closed and your face go slack.
10. Press your teeth together gently and pull the corners of your mouth back. Hold it.
11. Let your jaw drop a little and your lips part. Notice the looseness.
12. Raise your shoulders up toward your ears. Hold it.
13. Let them drop. Feel your neck and shoulders loosen.
14. Breathe in, and gently pull your shoulder blades back. Keep breathing while you hold it.
15. Breathe out and let your chest and back relax. Breathe easily.
16. Tighten your stomach muscles, as if bracing for a light push. Hold it.
17. Release, and let your stomach go soft. Notice your breathing settle.
18. Tighten your thighs and buttocks. Hold it.
19. Let go, and feel your legs grow heavy.
20. Pull your toes up toward your shins, tightening your calves. Hold it.
21. Release. Let your calves loosen.
22. Curl your toes under, gently. Hold it.
23. Let them go, and feel your feet rest.
24. Now go over your whole body. If any part still feels tight, let it go a little more. Rest here for a moment.
25. Before you get up, notice how your body feels now.

---

Everyday Insight’s tools are for education and personal reflection. They are not therapy or medical care, and they are not for emergencies. In an emergency, call 911. If you are in crisis in the United States, call or text 988.