Recognizing Effort - Progressive Muscle Relaxation

Cultivating the skill in relaxing physically via noticing & releasing of effort

Guided Meditation

Practice Visualization

Core Instructions

What	Cultivating the skill in relaxing physically via noticing & releasing of effort
Benefits	Supports Softening Skill Ability to relax Weakening vices e.g., defensive patterns Supports Softening Skill
Instructions	Phase 1 - Party by Part Tense part for ~5s & Notice underlying effort Release effort & notice reduced effort Enjoy relief Repeat until practiced with every part of the body Phase 2 - Choiceless Notice any excessive effort within your body Tense part & notice effort Release part & notice reduced effort Enjoy relief
Consider	Effort over Tension Focus is the effort underlying tension and the release of effort rather than tension or relaxation This will minimize superficial relaxation and contact the more fundamental cause of tension. Some tensions will remain, as they are not based on excessive effort No harm - remain comfortable No need to flex excessively. As long as you can notice the experience of having excessive effort. Avoid areas with injuries Enjoy Pointing your mind towards the benefit of releasing of effort via enjoying the experience
Daily Life	Check in throughout the day about any tension and their excessive underlying effort Release the effort, enjoying the relief
Progress	Increasingly recognizing excessive effort underlying physical tension Ability to release excessive effort Ability to enjoy the release of effort
Acknowledgement	Edmund Jacobson