Progressive Muscle Relaxation ("Tense & Release" exercise) to release stress and help you sleep better

Guided relaxation exercise to release stress and help you sleep better

Happy Saturday! I hope you're having a relaxing start to the weekend. Remember to take time for self-care this weekend.

With the election looming, the COVID-19 pandemic getting worse again, and winter fast approaching, most of us are stressed and full of anxiety. I am hearing from many of you that you’re not sleeping well. That’s certainly true for me too. I sometimes wake up in the middle of the night, usually around 3:30 AM, feeling wide awake. Some nights I can fall back asleep after an hour or so. But often I can’t, so I just get up to start the day super early.

I have created an audio recording for you where I guide you through a relaxation exercise to help you relax and release some of that stress. It's called Progressive Muscle Relaxation, or simply Tense & Release. It's an easy exercise you can do daily to help you sleep better. (I also sometimes offer an abbreviated version of this exercise at the beginning of my yoga classes).

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Here is how it works:

• In a quiet place, lie down in a comfortable position. You could even lie on your bed.
• Take a few gentle breaths, in and out.
• Begin tensing groups of muscles one at a time. Hold the tension for 3 counts as you inhale and hold your breath and then instantly release as you exhale.
• Start with your musles in your feet, thighs, buttocks, and then stomach. Then move up to your chest, shoulders, hands and arms, and then finally the muscles in your face.
• Repeat for any areas that are still tense.

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You can do this simple exercise on your own or you can listen to my audio where I guide you through this exercise. It's 6 minutes long.

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Click here for the relaxation audio (6 minutes long)

With practice, your body and mind will learn to relax more quickly and deeply for fewer sleepless nights.
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Sleep well!
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Best,
Christine

P.S. Did you know that yoga is proven to help you sleep better? Enter your name and email address to download your FREE Starter Guide to Yoga for 45+:

www.wellnessyogachristine.com

Inspiring you to bring wellness into your life and providing you with the tools to do so.