You can find the links to these meditations below.
Progressive Relaxation Meditation is something that I suggest that anyone learn how to do.
Instructions:
Follow along with my words, bringing your awareness to the area of the body being mentioned (so when it says left foot, relax, bring your awareness to your left foot).
Some progressive relaxation methods have you clench the area and then relax, but I do not suggest doing this as it adds stimulus to the area which is unnecessary.
I generally suggest people do this before going to sleep. If you wanted to do it twice a day, you are welcome to. Over time (a few weeks of regular practice once or twice a day) you will notice results.
If you go to sleep during this, it is perfectly fine and to be expected.
If emotions, memories, or energetic sensations come up, that is also to be expected.
If they are too overwhelming, you can stop the meditation for a few days. However, I would be aware that feeling things or feeling energetic sensations is okay to experience. If you do this meditation over time you will learn that it can feel good to feel, release energy and emotions, and to relax.
This meditation relaxes the nervous system, brings someone into their body, and cycles energies that need to release in a gentle way.
Over time you may be able to do this without the meditation. This is wonderful! This allows you to set your own pace, and to linger on areas that may need a bit more time or attention to relax.
The progressive relaxation is where I suggest most people begin.
The extended progressive relaxation meditation is for people who want a fuller, longer meditation experience.
Q & A
Why is progressive relaxation so beneficial?
Answer: Progressive relaxation meditation is so beneficial because it relaxes the body and the nervous system. Both hold a lot of stress and tension.
When we relax our bodies, our minds follow, and emotions and thoughts can come forward and release.
Also, progressive relaxation is incredibly beneficial because it gives our minds something to “do.”. It is difficult for a beginning practitioner, or even an experienced one, to sit in silence. Through the mind following along “left foot, relax”, it opens up the mind and stops it from drifting to unhelpful areas.
What do you suggest as a schedule for progressive relaxation?
Answer: For most people I suggest starting with the ten minute mediation once a day, right before going to sleep.
If you are feeling more motivated, I suggest doing the ten minute meditation twice a day, upon waking and prior to sleep.
After the first two weeks, you may feel like a fuller, longer progressive relaxation meditation. For others the ten minutes progressive relaxation meditation once or twice a day is perfect.
For those venturing on to the expanded progressive relaxation meditation I suggest doing it at night prior to sleep. The ten minute progressive relaxation meditation can then be done in the morning, are as needed (if feeling stressed, for insomnia, to calm nerves, etc.)
However, if you felt like starting with the expanded progressive relaxation, by all means do so! These are just suggestions. What is right for you may be different than what is right for another person.
How long will it take to see results?
Answer: I would suggest doing the meditation daily for two weeks to start to see results. You should notice some shifts prior to that, such as feeling relaxed during the meditation or more positive sleep.
Can I move while doing this meditation?
Answer: Yes, it is totally normal and natural to want to stretch, shift, or adjust your body while doing this meditation. I would let yourself do what feels natural and right. Sometimes energy flow requires the movement of our body in a slightly different position to “get going” as well.
This meditation is creating kriyas, movements, yawning, or other symptoms of spiritual awakening. Is this okay?
Answer: Yes, this is perfectly fine. Spontaneous movements, gestures, facial expressions, yawning, etc. are all energy attempting to flow through your body, especially the joints and other areas of the body where energy tends to get stuck. Do what feels natural in terms of movement. Do not force anything and do not feel like there is movement required.
This meditation also may induce a light state of rest in which you are awake and are not moving much at all as well. Both are totally natural.
I am feeling overwhelm or more symptoms or emotions arising while doing this meditation?
Answer: this is totally normal. Learning to feel your emotions and feeling safe in doing so is a skill that can be developed 10 minutes at a time. Continue doing the meditation unless the symptoms get to 8 out of 10 (out of a 10 point scale).
If you feel uncomfortable, please trust your intuition, but sometimes a period of initial discomfort is experienced when we become more embodied and shift our energy to a more relaxed state.
I feel relaxed when doing it but only while doing the meditation?
Answer: this is also perfectly expected at the beginning. Over time your baseline energy will continue to release stress and emotions that are keeping you in a “fight or flight” state. Give yourself a few weeks of regular practice to see results
I am experiencing a spiritual awakening. This meditation is bringing up more energy. Is this okay?
Answer: This meditation will not tend to bring up more energy. It will relax your nervous system and your physical body. As a result, emotions and stressors that are bottled up will come forward to release.
The best recommendation I have for this is to let go the best you can. Observe whatever emotions and thoughts that are coming up as interesting, feel whatever is coming up, but give yourself conscious permission for it to simple leave your system.
Over time you will notice that the emotional blockages and stressors you are carrying will lessen.
As you get better rest and your nervous system and emotions release, more vitality or energy can be experienced. But at the beginning, feelings of energy in the body are simply the beginning of awareness of the body, which takes a bit of getting used to for many people.
I have experienced trauma or PTSD. I heard it isn’t safe to meditate. Is doing this okay?
Answer: Learning to develop the skill of meditation in a short duration (ten minutes each time) can be incredibly helpful. This meditation has you following along with instructions– your mind is not seeking a blank space. This is why progressive relaxation is so helpful for people who either are new to meditation or who may be uncomfortable or fearful with silence. You are actively “doing”, which is a wonderful way to train the mind to soothe itself.
If you feel you need a break, take one. But know that you can, over time, learn to feel your emotions, bit by bit. This will leave anyone, no matter their trauma history, feeling empowered, rather than at the mercy of their emotions.
If you experience panic attacks, flashbacks, or flooding (a large degree of emotional overwhelm) as a result of the ten minute meditation, I would recommend checking in with a therapist or other practitioner to help process what is arising for you.
Can I do the meditation for longer?
Answer: Yes, you are welcome to. However, doing it every day for ten minutes is much better than doing the meditation once or twice a week for an hour. Often our minds resist something that feels out of reach to us, or beyond what our current habits are. Our minds will have less resistance to ten minutes, and that is all someone needs each day to develop a successful meditation routine.
What anatomy should I be aware of for the extended progressive relaxation meditation?
It can be helpful to look up imagery of where the following are located in the body: achilles tendon, hip joint, perineum, coccyx, sacrum, SI joint, shoulder joint, TMJ joint
Links to videos:
10 minute Progressive Relaxation
Expanded Progressive Relaxation Meditation