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Progressive muscle relaxation (PMR) is a deep relaxation training exercise combining [breathing techniques](https://www.masterclass.com/articles/breathing-exercise). To practice progressive muscle relaxation, tighten and then relax the body’s muscle groups one at a time. Practitioners generally start with the lower extremities and work toward the head. US physician Edmund Jacobson developed this relaxation exercise in the 1920s to relax patients experiencing anxiety. The technique, also known as Jacobson’s relaxation technique, can also help improve sleep and reduce stress.
PMR is simple to practice that you can do anywhere you find yourself. Follow this step-by-step guide to complete a progressive muscle relaxation exercise:

1. __Get comfortable__. Find a comfortable space to sit or lie down. You can dim the lights, play relaxing music or an audio recording of [meditation](https://www.masterclass.com/articles/meditation-benefits-explained), or engage in visualization to promote relaxation.
2. __Take deep breaths__. Breathe slowly and deeply to relax your whole body before beginning the exercise. You will continue to take deep breaths after you hold each muscle group for about fifteen seconds.
3. __Start with your toes__. Flex your toes toward the ceiling and hold the tension for fifteen seconds, then point your toes toward the ground and hold. You can do your right foot and follow with your left foot or simultaneously hold and release muscle groups on both sides of your body. 
4. __Release your legs__. Next, focus on your lower legs and tense your calf muscles before releasing them. Then, squeeze and release the thigh muscles.
5. __Work on your arms__. Move to the next muscle group. Open your right and left hands, then clench them together in tight fists. Hold them, and then let go. Next, flex the muscles in your lower and upper arms, hold and then release.
6. __Focus on the buttocks__. Tense the muscles of your buttocks, hold, then let go again. 
7. __Release your torso__. Flex your abdominal muscles, hold, then release. Inhale deeply and fill your chest with air. Hold your breath before releasing a deep exhale. Move your shoulders toward the ceiling or your ears and hold for a moment before relaxing them again. 
8. __Relieve facial tension__. Purse your lips together, hold them and then release them to relieve tension in your face. Open your mouth wide, hold, then release. Shut your eyes tightly and hold for a few seconds before opening them. Lastly, raise your eyebrows, hold, then release.
Practicing progressive muscle relaxation can improve the overall quality of life of practitioners. Some of the physical and mental benefits may include:

1. __Improved blood pressure__: Physical activity can lower blood pressure and reduce hypertension.
2. __Insomnia prevention__: The inability to fall asleep is often a result of stress and anxiety. PMR promotes the feeling of relaxation and can help practitioners fall asleep faster and improve [sleep quality](https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality).
3. __Pain relief__: Reducing muscle tension can help with chronic pain in the neck, shoulders, and back, as well as other affected muscle groups.
4. __Stress relief__: Practicing PMR is a form of [stress](https://www.masterclass.com/articles/how-to-reduce-stress) management and can ease stress and anxiety. The exercise requires deep breathing and mental focus, which can activate the parasympathetic nervous system and lower the body’s cortisol levels.
Find something comfortable to sit or lie on, grab a [MasterClass Annual Membership](https://www.masterclass.com), and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself. 
Learn how to practice progressive muscle relaxation, a technique that can improve physical and mental well-being. 

Learn how to practice progressive muscle relaxation, a technique that can improve physical and mental well-being. 

Progressive Muscle Relaxation: How to Relax Muscles

Progressive muscle relaxation (PMR) is a deep relaxation training exercise combining <a href='https://www.masterclass.com/articles/breathing-exercise' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/breathing-exercise","linkCopy":"breathing techniques","category":null}'>breathing techniques</a>. To practice progressive muscle relaxation, tighten and then relax the body’s muscle groups one at a time. Practitioners generally start with the lower extremities and work toward the head. US physician Edmund Jacobson developed this relaxation exercise in the 1920s to relax patients experiencing anxiety. The technique, also known as Jacobson’s relaxation technique, can also help improve sleep and reduce stress.

What Is Progressive Muscle Relaxation?

PMR is simple to practice that you can do anywhere you find yourself. Follow this step-by-step guide to complete a progressive muscle relaxation exercise:<ol class="mc-m-4"><li class="mc-my-4"> 1. Get comfortable. Find a comfortable space to sit or lie down. You can dim the lights, play relaxing music or an audio recording of <a href='https://www.masterclass.com/articles/meditation-benefits-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/meditation-benefits-explained","linkCopy":"meditation","category":null}'>meditation</a>, or engage in visualization to promote relaxation. </li><li class="mc-my-4"> 2. Take deep breaths. Breathe slowly and deeply to relax your whole body before beginning the exercise. You will continue to take deep breaths after you hold each muscle group for about fifteen seconds. </li><li class="mc-my-4"> 3. Start with your toes. Flex your toes toward the ceiling and hold the tension for fifteen seconds, then point your toes toward the ground and hold. You can do your right foot and follow with your left foot or simultaneously hold and release muscle groups on both sides of your body. </li><li class="mc-my-4"> 4. Release your legs. Next, focus on your lower legs and tense your calf muscles before releasing them. Then, squeeze and release the thigh muscles. </li><li class="mc-my-4"> 5. Work on your arms. Move to the next muscle group. Open your right and left hands, then clench them together in tight fists. Hold them, and then let go. Next, flex the muscles in your lower and upper arms, hold and then release. </li><li class="mc-my-4"> 6. Focus on the buttocks. Tense the muscles of your buttocks, hold, then let go again. </li><li class="mc-my-4"> 7. Release your torso. Flex your abdominal muscles, hold, then release. Inhale deeply and fill your chest with air. Hold your breath before releasing a deep exhale. Move your shoulders toward the ceiling or your ears and hold for a moment before relaxing them again. </li><li class="mc-my-4"> 8. Relieve facial tension. Purse your lips together, hold them and then release them to relieve tension in your face. Open your mouth wide, hold, then release. Shut your eyes tightly and hold for a few seconds before opening them. Lastly, raise your eyebrows, hold, then release. </li></ol>

How to Practice Progressive Muscle Relaxation

Practicing progressive muscle relaxation can improve the overall quality of life of practitioners. Some of the physical and mental benefits may include:<ol class="mc-m-4"><li class="mc-my-4"> 1. Improved blood pressure: Physical activity can lower blood pressure and reduce hypertension. </li><li class="mc-my-4"> 2. Insomnia prevention: The inability to fall asleep is often a result of stress and anxiety. PMR promotes the feeling of relaxation and can help practitioners fall asleep faster and improve <a href='https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality","linkCopy":"sleep quality","category":null}'>sleep quality</a>. </li><li class="mc-my-4"> 3. Pain relief: Reducing muscle tension can help with chronic pain in the neck, shoulders, and back, as well as other affected muscle groups. </li><li class="mc-my-4"> 4. Stress relief: Practicing PMR is a form of <a href='https://www.masterclass.com/articles/how-to-reduce-stress' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-reduce-stress","linkCopy":"stress","category":null}'>stress</a> management and can ease stress and anxiety. The exercise requires deep breathing and mental focus, which can activate the parasympathetic nervous system and lower the body’s cortisol levels. </li></ol>

4 Potential Benefits of Progressive Muscle Relaxation

Find something comfortable to sit or lie on, grab a <a href='https://www.masterclass.com' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself.

Want to Learn Even More About Cultivating a Mindfulness Practice?

Learn how to practice progressive muscle relaxation, a technique that can improve physical and mental well-being.

Learn how to practice progressive muscle relaxation, a technique that can improve physical and mental well-being. 


A woman sitting on a bed cross-legged meditating, wearing headphones. 

progressive-muscle-relaxation

A simple meditation is a mindfulness technique that does not require much training, expertise, equipment, or experience. Plenty of simple meditation techniques exist, and choosing which works best for you is a matter of personal taste. You can practice simple meditation techniques by reciting positive mantras or focusing on the [present moment](https://www.masterclass.com/articles/how-to-be-present) while engaging in activities like walking or [showering](https://www.masterclass.com/articles/shower-meditation). Simple and short techniques allow you to build a daily meditation [habit](https://www.masterclass.com/articles/how-to-build-a-habit).
For many people, finding the proper meditation involves trial and error. Often, it will come down to a technique that feels right for your [self-care routine](https://www.masterclass.com/articles/self-care-plan). Consider the following simple techniques: 

1. __Body scan meditation__: This type of meditation involves focusing your awareness on different parts of your body and allowing them to relax and release any stored tension fully. [Body scan meditations](https://www.masterclass.com/articles/body-scan-meditation-explained) can involve the entire body. Still, a simple starting meditation can focus on a particularly tense area, such as your neck or lower back. 
2. __Guided meditation__: An instructor-led meditation session, guided meditation can happen live during a meditation course or via prerecorded audio, which you can listen to online or follow through a meditation app on your phone. The guide speaks in a soothing voice, leading the listener through meditation. They may instruct the meditator to hold their breaths for a certain number of seconds or form specific visualizations in their minds.
3. __Loving-kindness meditation__: Metta meditation, or [loving-kindness meditation](https://www.masterclass.com/articles/loving-kindness-meditation), centers on [compassion](https://www.masterclass.com/articles/compassion-vs-empathy), directing the meditator to feel love and kindness toward everyone in their lives, even those they consider enemies. This type of meditation aims to cultivate feelings of love and kindness that can erase the [negative thoughts](https://www.masterclass.com/articles/cognitive-distortions) and feelings that cause stress.
4. __Mindfulness meditation__: This form of meditation focuses on staying in the present moment and being completely aware of your body and the surrounding environment. [Mindfulness](https://www.masterclass.com/articles/mindfulness-explained) meditation can entail a quick check of your current public surroundings or a deep, quiet observation of your room at home. Your goal is to achieve a relaxed state of awareness without judging your thoughts, body, or environment.
5. __Transcendental meditation__: Created by Maharishi Mahesh Yogi, transcendental meditation uses the repetition of a silent mantra to help rise above oneself. This meditation practice introduces bubbles of thought into the mind gradually, causing a state of de-stress and relaxation.
6. __Walking meditation__: To practice walking meditation, switch between walking and long periods of sitting meditation (known in the Zen Buddhist tradition as “zazen”). The practitioner takes a few steps for a certain amount of time, hyper-focusing on the body’s movements and physical sensations with every step.
A simple meditation technique hardly requires any preparation. With something as simple as a short mindfulness meditation or an introductory session of guided meditation, you can reap several health benefits. Simple meditation can: 

1. __Boost mental health__: Meditation can help prevent the mind from wandering into negative or traumatic territory by promoting [self-awareness](https://www.masterclass.com/articles/what-is-self-awareness) and existence in the present moment. Mindfulness meditation techniques can help you learn to deal with the mental stressors that permeate daily life. According to neuroscience studies, meditation can potentially reduce stress, alleviate symptoms of depression and anxiety disorders, and boost your immune system.
2. __Improve sleep quality__: Meditation can increase the production of sleep hormone [melatonin](https://www.masterclass.com/articles/melatonin-explained), which can alleviate [insomnia](https://www.masterclass.com/articles/insomnia-explained) symptoms and improve sleep quality. Poor [sleep quality](https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality) can lead to issues with your overall health, and meditation is just one of many ways to improve your [sleep hygiene](https://www.masterclass.com/articles/sleep-hygiene-tips).
3. __Support physical wellness__: Regular meditation can reduce your heart rate and lower blood pressure. According to Harvard Medical School, meditation practices can encourage heart-healthy behaviors, reducing the risk of heart disease, high blood pressure, or other cardiac issues.
Take it slow when starting a simple meditation. Experience will bring increased benefits, but in the meantime, consider these meditation tips for a simple practice: 

1. __Avoid expectations__. Enter your meditation without expectations, and do not judge yourself if you cannot have a relaxing meditation session in your first few attempts. It may take multiple tries before you begin to feel comfortable with meditating. The practice requires patience, consistency, and practice.
2. __Begin with short sessions__. Start by meditating for three minutes, and aim for quality over quantity. Many people find that when they start with short, quick meditations, they have more success lengthening their sessions.
3. __Find a quiet place__. Practice meditation in a distraction-free environment. Find a quiet space with a comfortable temperature and decent amount of light.
4. __Get into a comfortable position__. When you select a sitting position for a meditation session, consider your comfort levell. You can sit with your legs crossed on the floor or comfortably on a couch or chair with your feet flat on the ground and a straight (but not rigid) spine. 
5. __Try counting your breaths__. One way to focus on your breathing is to count your breaths. Take a deep breath, and silently count or visualize a number, keeping your mind empty otherwise. See if you can get to five and then ten before other thoughts enter your headspace. You can also practice [box breathing](https://www.masterclass.com/articles/box-breathing-guide), a four-part breathing exercise.
Find something comfortable to sit or lie on, grab a [MasterClass Annual Membership](https://www.masterclass.com), and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself. 
A simple meditation practice can improve mental and physical well-being. Learn about different types of meditation, the benefits of meditation, and simple techniques for beginners.

A simple meditation practice can improve mental and physical well-being. Learn about different types of meditation, the benefits of meditation, and simple techniques for beginners.

Simple Meditation: 6 Simple Meditation Techniques

A simple meditation is a mindfulness technique that does not require much training, expertise, equipment, or experience. Plenty of simple meditation techniques exist, and choosing which works best for you is a matter of personal taste. You can practice simple meditation techniques by reciting positive mantras or focusing on the <a href='https://www.masterclass.com/articles/how-to-be-present' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-be-present","linkCopy":"present moment","category":null}'>present moment</a> while engaging in activities like walking or <a href='https://www.masterclass.com/articles/shower-meditation' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/shower-meditation","linkCopy":"showering","category":null}'>showering</a>. Simple and short techniques allow you to build a daily meditation <a href='https://www.masterclass.com/articles/how-to-build-a-habit' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-build-a-habit","linkCopy":"habit","category":null}'>habit</a>.

What Is A Simple Meditation?

For many people, finding the proper meditation involves trial and error. Often, it will come down to a technique that feels right for your <a href='https://www.masterclass.com/articles/self-care-plan' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/self-care-plan","linkCopy":"self-care routine","category":null}'>self-care routine</a>. Consider the following simple techniques: <ol class="mc-m-4"><li class="mc-my-4"> 1. Body scan meditation: This type of meditation involves focusing your awareness on different parts of your body and allowing them to relax and release any stored tension fully. <a href='https://www.masterclass.com/articles/body-scan-meditation-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/body-scan-meditation-explained","linkCopy":"Body scan meditations","category":null}'>Body scan meditations</a> can involve the entire body. Still, a simple starting meditation can focus on a particularly tense area, such as your neck or lower back. </li><li class="mc-my-4"> 2. Guided meditation: An instructor-led meditation session, guided meditation can happen live during a meditation course or via prerecorded audio, which you can listen to online or follow through a meditation app on your phone. The guide speaks in a soothing voice, leading the listener through meditation. They may instruct the meditator to hold their breaths for a certain number of seconds or form specific visualizations in their minds. </li><li class="mc-my-4"> 3. Loving-kindness meditation: Metta meditation, or <a href='https://www.masterclass.com/articles/loving-kindness-meditation' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/loving-kindness-meditation","linkCopy":"loving-kindness meditation","category":null}'>loving-kindness meditation</a>, centers on <a href='https://www.masterclass.com/articles/compassion-vs-empathy' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/compassion-vs-empathy","linkCopy":"compassion","category":null}'>compassion</a>, directing the meditator to feel love and kindness toward everyone in their lives, even those they consider enemies. This type of meditation aims to cultivate feelings of love and kindness that can erase the <a href='https://www.masterclass.com/articles/cognitive-distortions' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/cognitive-distortions","linkCopy":"negative thoughts","category":null}'>negative thoughts</a> and feelings that cause stress. </li><li class="mc-my-4"> 4. Mindfulness meditation: This form of meditation focuses on staying in the present moment and being completely aware of your body and the surrounding environment. <a href='https://www.masterclass.com/articles/mindfulness-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/mindfulness-explained","linkCopy":"Mindfulness","category":null}'>Mindfulness</a> meditation can entail a quick check of your current public surroundings or a deep, quiet observation of your room at home. Your goal is to achieve a relaxed state of awareness without judging your thoughts, body, or environment. </li><li class="mc-my-4"> 5. Transcendental meditation: Created by Maharishi Mahesh Yogi, transcendental meditation uses the repetition of a silent mantra to help rise above oneself. This meditation practice introduces bubbles of thought into the mind gradually, causing a state of de-stress and relaxation. </li><li class="mc-my-4"> 6. Walking meditation: To practice walking meditation, switch between walking and long periods of sitting meditation (known in the Zen Buddhist tradition as “zazen”). The practitioner takes a few steps for a certain amount of time, hyper-focusing on the body’s movements and physical sensations with every step. </li></ol>

6 Simple Meditation Techniques

A simple meditation technique hardly requires any preparation. With something as simple as a short mindfulness meditation or an introductory session of guided meditation, you can reap several health benefits. Simple meditation can: <ol class="mc-m-4"><li class="mc-my-4"> 1. Boost mental health: Meditation can help prevent the mind from wandering into negative or traumatic territory by promoting <a href='https://www.masterclass.com/articles/what-is-self-awareness' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/what-is-self-awareness","linkCopy":"self-awareness","category":null}'>self-awareness</a> and existence in the present moment. Mindfulness meditation techniques can help you learn to deal with the mental stressors that permeate daily life. According to neuroscience studies, meditation can potentially reduce stress, alleviate symptoms of depression and anxiety disorders, and boost your immune system. </li><li class="mc-my-4"> 2. Improve sleep quality: Meditation can increase the production of sleep hormone <a href='https://www.masterclass.com/articles/melatonin-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/melatonin-explained","linkCopy":"melatonin","category":null}'>melatonin</a>, which can alleviate <a href='https://www.masterclass.com/articles/insomnia-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/insomnia-explained","linkCopy":"insomnia","category":null}'>insomnia</a> symptoms and improve sleep quality. Poor <a href='https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/matthew-walker-on-improving-sleep-quality","linkCopy":"sleep quality","category":null}'>sleep quality</a> can lead to issues with your overall health, and meditation is just one of many ways to improve your <a href='https://www.masterclass.com/articles/sleep-hygiene-tips' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sleep-hygiene-tips","linkCopy":"sleep hygiene","category":null}'>sleep hygiene</a>. </li><li class="mc-my-4"> 3. Support physical wellness: Regular meditation can reduce your heart rate and lower blood pressure. According to Harvard Medical School, meditation practices can encourage heart-healthy behaviors, reducing the risk of heart disease, high blood pressure, or other cardiac issues. </li></ol>

3 Benefits Of Simple Meditation

Take it slow when starting a simple meditation. Experience will bring increased benefits, but in the meantime, consider these meditation tips for a simple practice: <ol class="mc-m-4"><li class="mc-my-4"> 1. Avoid expectations. Enter your meditation without expectations, and do not judge yourself if you cannot have a relaxing meditation session in your first few attempts. It may take multiple tries before you begin to feel comfortable with meditating. The practice requires patience, consistency, and practice. </li><li class="mc-my-4"> 2. Begin with short sessions. Start by meditating for three minutes, and aim for quality over quantity. Many people find that when they start with short, quick meditations, they have more success lengthening their sessions. </li><li class="mc-my-4"> 3. Find a quiet place. Practice meditation in a distraction-free environment. Find a quiet space with a comfortable temperature and decent amount of light. </li><li class="mc-my-4"> 4. Get into a comfortable position. When you select a sitting position for a meditation session, consider your comfort levell. You can sit with your legs crossed on the floor or comfortably on a couch or chair with your feet flat on the ground and a straight (but not rigid) spine. </li><li class="mc-my-4"> 5. Try counting your breaths. One way to focus on your breathing is to count your breaths. Take a deep breath, and silently count or visualize a number, keeping your mind empty otherwise. See if you can get to five and then ten before other thoughts enter your headspace. You can also practice <a href='https://www.masterclass.com/articles/box-breathing-guide' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/box-breathing-guide","linkCopy":"box breathing","category":null}'>box breathing</a>, a four-part breathing exercise. </li></ol>

5 Tips For Simple Meditation

A simple meditation practice can improve mental and physical well-being. Learn about different types of meditation, the benefits of meditation, and simple techniques for beginners.

A simple meditation practice can improve mental and physical well-being. Learn about different types of meditation, the benefits of meditation, and simple techniques for beginners.


A person walking on a dirt trail in a dense green forest of trees.

simple-meditation

Centering often refers to finding balance through [yoga](https://www.masterclass.com/articles/yoga-guide) or other physical activities, but more holistically, it can refer to a state of emotional and spiritual equilibrium. Stressful situations can make you feel uncentered. You might feel pulled in many different directions, which muddies your mind and makes you feel imbalanced and detached.

You might occasionally need to recenter or reset your spiritual and emotional states for your overall well-being. Centering practices are an essential part of daily life, and you can accomplish them in a few different ways, be it by taking a [meditation](https://www.masterclass.com/articles/meditation-benefits-explained) class or practicing deep breaths at the start of each day. However you practice your centering, the process involves letting go of negative emotions to more easily invite calmness and peace and boost [self-esteem](https://www.masterclass.com/articles/self-esteem).
Both centering and grounding are holistic wellness practices that prioritize [self-care](https://www.masterclass.com/articles/self-care), but they differ in how they enact [mindfulness](https://www.masterclass.com/articles/mindfulness-explained). Centering usually refers to the intangible parts of mindfulness, such as emotional and spiritual wellness. You can center yourself through [breathing exercises](https://www.masterclass.com/articles/breathing-exercise), [happy](https://www.masterclass.com/articles/how-to-be-happy-with-yourself) thoughts, and healing rituals (such as making lists of the people you love and what you love about yourself). 

Grounding is another kind of centering but is more concerned with physical elements, such as your body and food. You can practice grounding yourself through exercise, [body positivity](https://www.masterclass.com/articles/body-positivity), and a diet that makes you feel sated and healthy. Drinking herbal [teas](https://www.masterclass.com/articles/tea-bags-vs-loose-leaf-tea) that soothe and calm, eating foods that are in season, going on hikes, and connecting with nature are all ways to ground yourself.
There are a few telltale signs you are out of center. Indicators of unalignment might include:

1. __Confusion about personal goals__: If you feel uncertain about your goals or have strayed from your desired path of mile markers, you can feel lost at sea. It might be time to [reinvent yourself](https://www.masterclass.com/articles/how-to-reinvent-yourself) or at least reevaluate what you want to achieve personally and professionally.
2. __Disconnection from your selfhood__: If you feel like you have lost your [sense of self](https://www.masterclass.com/articles/sense-of-self) and your recent actions and behaviors represent unhealthy patterns, you are likely out of center.
3. __Feelings of stress__: A significant indicator of being out of center, [stress](https://www.masterclass.com/articles/types-of-stress) can lead to feelings of anxiety or trouble [sleeping](https://www.masterclass.com/articles/anxiety-and-sleep).
4. __Mental fog__: Feeling as though your head is cloudy and you’re unable to concentrate might indicate exhaustion or discontent. Recentering can help remedy these symptoms and remove any mental blocks.
There are a few ways to center yourself to better live in the [present momen](https://www.masterclass.com/articles/how-to-be-present)t. Try the following centering methods:

- __Build a self-care routine__. However you define self-care—be it cooking at home, reading a book, taking a walk, or stretching your body—establishing a [self-care practice](https://www.masterclass.com/articles/self-care-plan) can be a great way to recenter emotionally and spiritually.
- __Engage in guided meditation__. Mindfulness and meditation practices can help you calm your emotions and steady your breathing to evoke inner peace. You can practice meditation at home or at a local community center, making this an accessible form of centering.
- __Practice visualization exercises__. Try to visualize yourself achieving your goals. Close your eyes in a quiet place and walk through the steps that will help you achieve your goals. Imagining them can help you then enact them.
- __Take deep breaths__. If you are feeling stressed or imbalanced, find a quiet place, dim the lights, and sit on the floor comfortably. Take [deep breaths](https://www.masterclass.com/articles/box-breathing-guide) in and out for a full minute to steady your heart rate and bring you closer to your center.
Ready to reinvent your story? Then, you must know how to tap into mental strength. Discover Robin’s approach to overcoming [mental blocks](https://www.masterclass.com/articles/mental-block), finding your purpose, and developing a hustler mindset when you sign up for the [MasterClass Annual Membership] (https://www.masterclass.com).
Finding your center is more than just achieving a physical state of balance. Centering yourself involves periodic self-check-ins to reduce stress and negative thoughts to unlock mind-body equilibrium.

Finding your center is more than just achieving a physical state of balance. Centering yourself involves periodic self-check-ins to reduce stress and negative thoughts to unlock mind-body equilibrium.

Centering Yourself: How to Center Yourself to Find Balance

Centering often refers to finding balance through <a href='https://www.masterclass.com/articles/yoga-guide' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/yoga-guide","linkCopy":"yoga","category":null}'>yoga</a> or other physical activities, but more holistically, it can refer to a state of emotional and spiritual equilibrium. Stressful situations can make you feel uncentered. You might feel pulled in many different directions, which muddies your mind and makes you feel imbalanced and detached.You might occasionally need to recenter or reset your spiritual and emotional states for your overall well-being. Centering practices are an essential part of daily life, and you can accomplish them in a few different ways, be it by taking a <a href='https://www.masterclass.com/articles/meditation-benefits-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/meditation-benefits-explained","linkCopy":"meditation","category":null}'>meditation</a> class or practicing deep breaths at the start of each day. However you practice your centering, the process involves letting go of negative emotions to more easily invite calmness and peace and boost <a href='https://www.masterclass.com/articles/self-esteem' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/self-esteem","linkCopy":"self-esteem","category":null}'>self-esteem</a>.

What Is Centering?

Both centering and grounding are holistic wellness practices that prioritize <a href='https://www.masterclass.com/articles/self-care' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/self-care","linkCopy":"self-care","category":null}'>self-care</a>, but they differ in how they enact <a href='https://www.masterclass.com/articles/mindfulness-explained' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/mindfulness-explained","linkCopy":"mindfulness","category":null}'>mindfulness</a>. Centering usually refers to the intangible parts of mindfulness, such as emotional and spiritual wellness. You can center yourself through <a href='https://www.masterclass.com/articles/breathing-exercise' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/breathing-exercise","linkCopy":"breathing exercises","category":null}'>breathing exercises</a>, <a href='https://www.masterclass.com/articles/how-to-be-happy-with-yourself' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-be-happy-with-yourself","linkCopy":"happy","category":null}'>happy</a> thoughts, and healing rituals (such as making lists of the people you love and what you love about yourself). Grounding is another kind of centering but is more concerned with physical elements, such as your body and food. You can practice grounding yourself through exercise, <a href='https://www.masterclass.com/articles/body-positivity' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/body-positivity","linkCopy":"body positivity","category":null}'>body positivity</a>, and a diet that makes you feel sated and healthy. Drinking herbal <a href='https://www.masterclass.com/articles/tea-bags-vs-loose-leaf-tea' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/tea-bags-vs-loose-leaf-tea","linkCopy":"teas","category":null}'>teas</a> that soothe and calm, eating foods that are in season, going on hikes, and connecting with nature are all ways to ground yourself.

Centering vs. Grounding

There are a few telltale signs you are out of center. Indicators of unalignment might include:<ol class="mc-m-4"><li class="mc-my-4"> 1. Confusion about personal goals: If you feel uncertain about your goals or have strayed from your desired path of mile markers, you can feel lost at sea. It might be time to <a href='https://www.masterclass.com/articles/how-to-reinvent-yourself' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-reinvent-yourself","linkCopy":"reinvent yourself","category":null}'>reinvent yourself</a> or at least reevaluate what you want to achieve personally and professionally. </li><li class="mc-my-4"> 2. Disconnection from your selfhood: If you feel like you have lost your <a href='https://www.masterclass.com/articles/sense-of-self' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sense-of-self","linkCopy":"sense of self","category":null}'>sense of self</a> and your recent actions and behaviors represent unhealthy patterns, you are likely out of center. </li><li class="mc-my-4"> 3. Feelings of stress: A significant indicator of being out of center, <a href='https://www.masterclass.com/articles/types-of-stress' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/types-of-stress","linkCopy":"stress","category":null}'>stress</a> can lead to feelings of anxiety or trouble <a href='https://www.masterclass.com/articles/anxiety-and-sleep' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/anxiety-and-sleep","linkCopy":"sleeping","category":null}'>sleeping</a>. </li><li class="mc-my-4"> 4. Mental fog: Feeling as though your head is cloudy and you’re unable to concentrate might indicate exhaustion or discontent. Recentering can help remedy these symptoms and remove any mental blocks. </li></ol>

4 Signs You Might Be Uncentered

There are a few ways to center yourself to better live in the <a href='https://www.masterclass.com/articles/how-to-be-present' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/how-to-be-present","linkCopy":"present momen","category":null}'>present momen</a>t. Try the following centering methods:<ul class="mc-m-4 list-styled"><li class="">Build a self-care routine. However you define self-care—be it cooking at home, reading a book, taking a walk, or stretching your body—establishing a <a href='https://www.masterclass.com/articles/self-care-plan' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/self-care-plan","linkCopy":"self-care practice","category":null}'>self-care practice</a> can be a great way to recenter emotionally and spiritually. </li><li class="">Engage in guided meditation. Mindfulness and meditation practices can help you calm your emotions and steady your breathing to evoke inner peace. You can practice meditation at home or at a local community center, making this an accessible form of centering. </li><li class="">Practice visualization exercises. Try to visualize yourself achieving your goals. Close your eyes in a quiet place and walk through the steps that will help you achieve your goals. Imagining them can help you then enact them. </li><li class="">Take deep breaths. If you are feeling stressed or imbalanced, find a quiet place, dim the lights, and sit on the floor comfortably. Take <a href='https://www.masterclass.com/articles/box-breathing-guide' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/box-breathing-guide","linkCopy":"deep breaths","category":null}'>deep breaths</a> in and out for a full minute to steady your heart rate and bring you closer to your center. </li></ul>

How to Center Yourself 

Ready to reinvent your story? Then, you must know how to tap into mental strength. Discover Robin’s approach to overcoming <a href='https://www.masterclass.com/articles/mental-block' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/mental-block","linkCopy":"mental blocks","category":null}'>mental blocks</a>, finding your purpose, and developing a hustler mindset when you sign up for the <a href='https://www.masterclass.com' target='_blank' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>.

Find Your Power

Finding your center is more than just achieving a physical state of balance. Centering yourself involves periodic self-check-ins to reduce stress and negative thoughts to unlock mind-body equilibrium.

Finding your center is more than just achieving a physical state of balance. Centering yourself involves periodic self-check-ins to reduce stress and negative thoughts to unlock mind-body equilibrium.


A person sitting on a wooden pier at a lake during sunset, doing a meditation. 

centering-yourself

Noting meditation, or mental noting, is a technique meditation practitioners use to acknowledge and release lingering thoughts during a meditation session. When meditating, it’s normal for thoughts to appear, especially for beginners. Noting meditation works by applying a label to thoughts that interrupt your concentration. By giving these thoughts a name or label, the meditator can more easily let go of them and practice [detachment](https://www.masterclass.com/articles/decentering-guide). Mental noting is common in Burmese Buddhism and various [types of meditation](https://www.masterclass.com/articles/types-of-meditation-explained), including the vipassanā tradition.

[Jon Kabat-Zinn](https://www.masterclass.com/classes/jon-kabat-zinn-teaches-mindfulness-and-meditation) is a professor, writer, scientist, and mindfulness meditation teacher whose work in the study of mindfulness has changed the landscape and understanding of physical and mental wellness across the globe. He argues the thoughts and feelings a person experiences while meditating are key elements of the practice. 

“Meditation practice is not about the objects of attention. It's about the *attending* itself,” Jon says. We're utilizing the [breath](https://www.masterclass.com/articles/breathing-exercise) as a way to ride, herd on, lasso in, and befriend and familiarize ourselves with the nature of what the mind and the body are doing in the world. So it's a very broad palette. And the objects of attention are vehicles or pathways or, you know, sort of conduits by which we can actually learn how to attend. That's the function of awareness.”
Noting meditation can be a great addition to your [mindfulness](https://www.masterclass.com/articles/mindfulness-explained) practice. There are several benefits to incorporating this technique into your mindfulness meditation, including:

1. __Better mental focus__: Meditation is about [focusing](https://www.masterclass.com/articles/how-to-focus) the mind on an object, such as the breath, and keeping it there. Giving a name to the thoughts and physical sensations that inevitably arise can help train the mind to [focus](https://www.masterclass.com/articles/focus-meditation) on the meditation object and let the thoughts go. 
2. __Deeper awareness__: When you practice mental noting, you can gain a deeper [self-awareness](https://www.masterclass.com/articles/what-is-self-awareness) about how your mind works. The mental activity behind ordinary consciousness can be surprising for beginners. The more aware you are of this background noise, the more you will be able to let go of it. 
3. __Desirable detachment__: One of the ways meditation works is to generally lessen your identification with your thoughts, emotions, and mental states. Giving a name to the mental phenomena helps you detach from them and recognize they’re simply passing thoughts and feelings and not fundamental to your essential nature.
Including a mental noting practice in mindfulness meditation can bring clarity to your practice. Follow these steps to try it yourself:

1. __Begin your meditation practice__. It’s good to have some familiarity with a meditation practice before incorporating mental noting. Sit down in your [meditation space](https://www.masterclass.com/articles/meditation-space) in a comfortable posture and begin your meditation. The [best time to meditate](https://www.masterclass.com/articles/best-time-to-meditate)—the morning, afternoon, or evening—will be personal to you.
2. __Observe thoughts that arise__. You will likely begin to experience the awareness of mental and physical phenomena. Acknowledge any distractions or thoughts by giving them a name as they appear. For example, if you feel an itch on your arm, you can simply think of the word “itch” and let it go. If you think about work, you can label it “work” or “job” and let it go. 
3. __Play with your noting__. You can start very simply and name any thought that arises as a “thought” and any feeling as a “feeling” or “emotion.” The practice of naming can help you focus, even if it feels silly or repetitive. Additionally, you can try to label the type of sensations thoughts carry with them by thinking “unpleasant,” “pleasant,” or “neutral.” 
4. __Treat yourself with kindness__. As you deepen your noting practice, keep track of your progress but always remember to treat yourself with patience and kindness. When you note your thoughts and physical sensations, be nonjudgmental about them. This allows you to fully appreciate the self-care [benefits of meditation](https://www.masterclass.com/articles/meditation-benefits-explained).
Find something comfortable to sit or lie on, grab a [MasterClass Annual Membership](https://www.masterclass.com), and dial into the present moment with Jon Kabat-Zinn, the father of the Western mindfulness movement. From formal meditation exercises to examinations of the science behind mindfulness, Jon will prepare you for the most important practice of them all: life itself. 
Incorporating the noting meditation technique into your meditation practice can bring clarity and focus to your session. Learn how to practice observing and labeling your thoughts with noting meditation.

Incorporating the noting meditation technique into your meditation practice can bring clarity and focus to your session. Learn how to practice observing and labeling your thoughts with noting meditation.

Noting Meditation Technique: How to Practice Mental Noting

Incorporating the noting meditation technique into your meditation practice can bring clarity and focus to your session. Learn how to practice observing and labeling your thoughts with noting meditation.

Incorporating the noting meditation technique into your meditation practice can bring clarity and focus to your session. Learn how to practice observing and labeling your thoughts with noting meditation.


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