Mindful Muscle Release Practices by ResiliencePlus

These are mindful movement practices that combine 2 simple movements of your feet and 2 simple movements of your hands with a sweep through your body where you invite your muscles to loosen if they wish to.

The recordings include live recordings so the quality is not as good: there is a version with ocean waves in the background that is 12 minutes for the practice and then has just the waves for another 10 minutes.

The 4 movements (each repeated 4 times) are:
1. Breathing in, bring your toes up towards your head, keeping your heels in contact with the floor or what you are lying on. Notice, as you do this, the changing sensations in your feet and legs, and how your muscles are working. These sensations could include sensations of contact, movement, weight, temperature, the feel of the pull of gravity, the degree of muscle activity, or awareness of the changing positions of your feet and legs. Then, breathing out, release the muscles that were moving your toes and feet, as you allow your feet to return to rest. Notice, Focus in to your feet. Moving as little or as much as you want to and is comfortable:
2. Breathing in, bring your toes down and away from your head. If you are sitting do this by keeping your toes on the floor and raising your heels. If you are lying down, do this by keeping your heels in contact with the floor or what you are lying on and pointing your toes away. Notice, as you do this, the changing sensations in your feet and legs, and how your muscles are working. Then, breathing out, release the muscles that were active, as you allow your feet to return to rest. Notice, as you do this, the changing sensations in your feet and legs, and how your muscles respond, releasing tension or holding on.
3. Breathing in, clench your fingers into your hands leaving your thumbs out to the side, so making a sort of ‘thumbs up’ shape, however your hands are positioned. Notice, as you do this, the changing sensations in your hands and arms, and how your muscles are working. Then, breathing out, release the muscles that were moving your fingers, as you allow your hands and arms to return to rest. Notice, as you do this, the changing sensations in your hands and arms, and how your muscles respond, releasing tension or holding on.
4. Breathing in, spread your fingers and thumbs apart, making stars. Notice, as you do this, the changing sensations in your hands and arms, and how your muscles are working. Then, breathing out, release the muscles that were moving your fingers, as you allow your hands and arms to return to rest. Notice, as you do this, the changing sensations in your hands and arms, and how your muscles respond, releasing tension or holding on.

Contains tracks

• Mindful Muscle Release Practice 12mins With Wave Sounds by ResiliencePlus
• Mindful Muscle Release - 12 mins by ResiliencePlus