Progressive muscle relaxation, also known as a guided body scan is a very useful stress relief technique. A guided body scan -- which seeks to discover and release muscular tensions -- promotes deep relaxation, as most of us hold unnecessary tightness in various muscles. The location of recurring muscle tension can differ from person to person.

In progressive muscle relaxation, you move your attention into different parts of your body and let go of any felt sensations of tension or discomfort. With repeated practice, you can become more aware of your tension and find ways to let it go. Releasing physical tension promotes soothing and a calm, quiet mind.

You can add to the relaxation by tensing each muscle group at the outset, holding it for an instant, and then releasing it into deeper relaxation. That initial increase of momentary tention helps you become more aware of how the muscle feels when it is tense, in addition to making it possible to relax more deeply.

Try a "mini-body scan" right now as you are reading.

Start with deep, relaxed breathing. Then when you are ready, move your attention in sequence through your body, starting at your head and leisurely moving down until you end with your toes. Within each section of your body, pause a moment and scan for tightness, tension, or chronic soreness. Begin to let yourself release any discomfort or tension that you become aware of.

You can also imagine sending the warm energy of your in-breath into the discomfort or soreness, and then, with the out-breath, release and dissolve the tension.

Physical relaxation -- the release of muscular tension -- in the body supports the Relaxation Response. Your heart rate, breathing and metabolism slow and your blood pressure lowers. Your mind becomes peaceful and relaxed, free of worry -- and is no longer sending the signals that release the stress hormones to flood throughout your body.

As you are learning this method, or if you desire a more structured practice it is often beneficial to work with a teacher or to listen to a guided meditation CD. This will help you to stay attentive to your breath and to notice those segments of your body which might otherwise be overlooked in the body scan.

We inadvertently elicit the Stress Response in our bodies through maintaining recurring muscle tension; through anxiety, worry, and catastrophic thinking; through lack of exercise and good sleep; through a frantic, fast-paced stressful way of life. The Stress Response leads to a compromised immune system, greater vulnerability to disease, and to more rapid aging.

The remedy to the Stress Response is the Relaxation Response, which reverses the harmful effects that result from our bodies being chronically "revved-up", as if to fight or flee from peril.

Take a little time, today, to engage in progressive muscle relaxation. Twenty minutes of Relaxation Response once or twice per day can reverse the effects of recurring stress. Give yourself this gift -- you'll be happy you did.

Sandi Anders, M.Div., R.Y.T. http://www.SandiAnders.com offers her relaxation CD Alchemy of Peace and Love at http://www.Imagery4Relaxation.com, and recommends Stress Management and Relaxation resources at http://www.Books4SelfHelp.com/stress-management.htm.

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