Tension Release Practice

Welcome to this micro meditation to relieve tension. When we're in pain or experiencing any other kind of physical difficulty, very often we automatically contract against the pain or the other symptoms. And in that process of contracting, we almost always hold the breath. So we end up with chronic breath holding, which leads to more and more tension and stress, and that can in turn, make the pain worse. In this meditation, we're going to work with a very simple slogan, 'when in doubt, breathe out.' When in doubt, breathe out.

So right now, stopping whatever you're doing. Allow your body to rest down onto the chair and the floor. Take a deeper breath in. And on the out-breath, let go of all that tension and release. Do that a few more times in your own rhythm, in your own time, following your own breathing.

Breathing in a little deeper. And then on the out-breath, ha, really releasing and letting go and settling down into the chair onto the floor. And now allowing your breathing to settle and to find its own rhythm. But being sensitive to whether you've got any habits of subtle or even extreme breath holding. And in the noticing, release, let go with each out-breath.

This will be naturally calming and will release some of the tension, stress, and strain that may be building up around your experience of pain. Do this as often as you want to throughout the day, or even at night, if you're having trouble sleeping. Remember this practice is always here for you whenever you feel the need.