Finding Real Calm: Somatic Tools to Celebrate National Relaxation Day

Tranquil forest scene invites you to release tension and embrace serenity.

A Practice of Mindfulness and Somatic Relaxation

Progressive Relaxation: Mastering Muscle Release Step by Step

Progressive Muscle Relaxation (PMR) is an essential practice focused on the body. It instructs you on how to identify tension and subsequently release it. The advantages of this technique extend well beyond this basic concept. With regular practice, PMR enables you to recognize — as it happens — when your mental burden triggers your stress response. This awareness allows you to take a deep breath and alleviate the tension before it accumulates.

This is a practice of noticing.

Interested? Good.

Here’s how it works:

Gently tighten a specific muscle group, such as your shoulders or fists, and silently count to five. Aim to tense only those muscles — it's a small challenge to make it enjoyable and engaging.

Then you let go and relax — and notice the difference. Really notice. That contrast can be re-created anytime through the breath.

Move through your body slowly and mindfully, from head to toe (or vice versa), saying to yourself over each area:“Tense… then let go and relax. Notice the difference.”That final part — noticing the difference — is what strengthens your

Next, you let go and relax — and notice the transformation. Truly notice it. This contrast can be recreated at any moment through breathing.

awareness and builds a mental cue to soften tension as it arises.

Why it works:

Many people hold onto tension unknowingly. Progressive Muscle Relaxation (PMR) aids in retraining your awareness, enabling you to distinguish between tension and relaxation — between stress and calm. This awareness is crucial for achieving genuine relaxation.

Gradually, it enhances interoceptive awareness (your capacity to sense internal bodily sensations) and serves as an effective tool for handling anxiety, sleep disturbances, and chronic stress.

In today's fast-paced society, we frequently mistake relaxation for inactivity, such as lounging on the couch, browsing our phones, or watching TV. However, genuine relaxation is more profound. It's not merely the lack of activity; it's the deliberate cultivation of a restorative state that allows your nervous system to reset.

Using the Senses to Anchor Yourself in the Present Moment

While Progressive Relaxation teaches your body to let go, grounding through the senses teaches your mind to come back.

This practice allows you to connect with the present moment—not by thinking more intensely, but by focusing on the abundant sensory information your body is already receiving. Unlike PMR, which is more formal, sensory grounding can be practiced anywhere, at any time.

It is particularly beneficial when you feel overwhelmed, detached, or unfocused. By involving the five senses, it helps break repetitive thoughts or nervous system activation, gently bringing you back to the present moment.

Try the 5–4–3–2–1 Technique:

5 things you can see – Let your gaze soften and name what you notice. “A book, a shadow, a leaf, a light switch, my coffee mug.”

4 things you can feel – Your feet in your shoes, the chair beneath you, the air on your skin, your palms resting on your lap.

3 things you can hear – A bird outside, the sound of your breath, the hum of a fridge.

2 things you can smell – If nothing stands out, recall a scent you enjoy or bring something to your nose (like essential oil or a piece of fruit).

1 thing you can taste – Coffee, gum, or even just noticing the current taste in your mouth.

Why it works:

An activated nervous system is often stuck in the past (trauma) or rushing toward the future (anxiety). Your senses — grounded in your body — only exist in the present. This exercise doesn’t just “calm you down” — it builds your capacity to stay present. It’s a form of somatic mindfulness and emotional self-regulation.

So... Which One Should I Practice?

The answer is: both are useful — and together, they create a powerful reset.

Practicing Progressive Relaxation followed by the 5–4–3–2–1 sensory technique helps you release what’s been held and anchor into the moment. Over time, this builds what I call somatic literacy — the ability to recognize tension and soften, even when nothing obvious is “wrong.”

Use Progressive Relaxation when you’re physically tense, feeling wound up, or preparing for sleep.

Use Sensory Grounding when you’re overwhelmed, anxious, or emotionally unmoored.

They’re both simple, somatic, and device-free. No apps required — just your attention, your body, and a little time.

Finding freedom through therapy: a journey to reclaim the mind and spirit, beautifully embodied by a figure walking gracefully on water at sunset.

Would You Like to Learn More?

If you're curious about learning these techniques in more depth — and how to integrate them into your daily rhythms — I’m considering offering a donation-based group series focused on somatic practices for stress, emotional regulation, and building nervous system resilience.

If that sounds like something you’d love to be a part of, reach out!

Contact me through my contact page here to express interest — no pressure, just presence.

We’ll begin with a live intro workshop and build from there.

Let’s make relaxation a living, breathing skill — not a luxury.