The “tense and release” technique, also known as progressive muscle relaxation, is a stress-reduction method that involves systematically tensing and then relaxing different muscle groups. Here’s a basic guide:

1. Find a comfortable position
2. Focus on your breathing
3. Start with your feet: tense the muscles for 5 seconds, then release
4. Move up to your calves, thighs, buttocks, abdomen, chest, arms, hands, neck, and face
5. Tense each muscle group for 5 seconds, then relax for 10-15 seconds
6. Notice the difference between tension and relaxation
7. End with deep breaths and overall body awareness

Regular practice can help reduce stress, improve sleep, and increase body awareness.