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Stillness Practices

Progressive Muscle Melt

Somatic / Body-Centered

Scan your body from head to toe by tensing and releasing muscle groups. The MB Method helps you feel the stark contrast between hidden stress and true physical stillness.

Instructions

  1. Lie flat: Lie on your back with your arms resting loosely by your sides, allowing your body to settle into the floor. 

  2. Tense and release upper body: Tighten your face, shrug shoulders to your ears, and clench your fists. Hold 5 seconds, then let go. 

  3. Engage your core and legs: Squeeze your belly, flex your thighs and calves, and curl your toes inward. Hold 5 seconds, then release. 

  4. Feel the weight: Spend 2 minutes noticing the heavy, deeply relaxed sensation throughout your entire body as tension dissolves.

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