In times of crisis, when the world feels overwhelming and emotions run high, finding a moment of calm can seem impossible. Yet, the practice of progressive relaxation offers a powerful way to reclaim your composure. By systematically relaxing the body and anchoring the mind through intentional breathing, this technique creates a sanctuary of peace within.
Science validates the profound effects of progressive relaxation. It reduces muscle tension, lowers stress hormones, and activates the parasympathetic nervous system—the body’s natural "calm mode." When paired with poetry that resonates on a deep emotional level, the practice becomes even more transformative. One such poem, Circle of Calm, serves as a perfect complement, offering soothing imagery and rhythmic guidance for the journey toward serenity.
Circle of Calm
When thoughts race fast and fears arise,
Pause a moment, close your eyes.
Feel your breath, both in and out,
Let gentle calm replace the doubt.
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Count one breath, and then count two
Here in silence, that’s all you do.
Without thought, let the moment pass
Your peace will grow, soon to last.
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Breathing in, feel peace unfold,
A soft, warm light, a gentle flow.
Breathing out, release the weight,
Let worries drift, let tensions fade.
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Breathe in slow, feel air expand,
Like ocean waves upon the sand.
They crash, then they disappear.
The worlds rhythm, always here.
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Draw breath deep, feel roots descend,
Anchored firm, deep earth no end.
Release with ease, let branches sway,
In stillness here, foundations laid.
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In this rhythm, find your ground,
A circle safe, where peace is found.
With each breath, you’re here, you’re whole,
Let calmness settle in your soul.
The Practice of Progressive Relaxation
This progressive relaxation will guide you to unwind from the bottom of your feet to the crown of your head. Along the way, Circle of Calm will be woven into the practice, enriching it with poetic imagery that enhances the sensory experience.
Step 1: Begin with the Breath
Find a quiet place to sit or lie down. Close your eyes and take a deep breath in through your nose.
- Feel your lungs expand fully, hold for a count of three, and exhale slowly through your mouth.
- Repeat this three times, letting each breath draw you into a state of relaxation.
As you breathe, reflect on the opening lines of Circle of Calm:
When thoughts race fast and fears arise,
Pause a moment, close your eyes.
Step 2: Relaxing the Feet
Shift your attention to your feet. Imagine them immersed in warm, golden sand, with each grain gently molding to your soles.
- Inhale deeply, noticing any tension.
- Exhale, and imagine that tension melting away into the ground.
Recite silently:
Count one breath, and then count two,
Here in silence, that’s all you do.
Step 3: Releasing the Calves
Bring your focus to your calves. Picture a cool, bubbling brook washing over them, its gentle current easing tightness.
- Tighten the muscles gently on your inhale, then release completely on your exhale.
Feel the rhythm of the poem guide you:
Breathing in, feel peace unfold,
A soft, warm light, a gentle flow.
Step 4: Unwinding the Thighs
Shift your focus to your thighs. Envision them wrapped in a soft, velvety blanket that absorbs all tension.
- Breathe in, feeling the muscles gently engage.
- Breathe out, allowing them to sink into relaxation.
Step 5: Soothing the Abdomen and Lower Back
Direct your awareness to your abdomen and lower back. Imagine sunlight warming this area, soft and healing.
- Let your belly rise as you inhale deeply.
- Exhale, releasing all tightness.
Draw breath deep, feel roots descend,
Anchored firm, deep earth no end.
Step 6: Opening the Chest and Shoulders
Focus on your chest and shoulders. Picture them surrounded by billowing clouds, light and airy.
- Inhale, feeling your chest expand.
- Exhale, letting your shoulders drop and soften.
Release with ease, let branches sway,
In stillness here, foundations laid.
Step 7: Easing the Neck and Jaw
Turn your attention to your neck and jaw. Imagine a gentle breeze flowing through, carrying away tension.
- Inhale, noticing any tightness.
- Exhale, feeling the area loosen completely.
Step 8: Relaxing the Face and Head
Let your awareness rest on your face and scalp. Imagine tiny raindrops landing softly, cooling and soothing each muscle.
- Inhale deeply.
- Exhale, allowing your entire face to soften.
Step 9: Whole-Body Integration
Now, take a moment to feel your entire body as one relaxed, unified whole. Envision yourself standing within a glowing circle of light, steady and calm.
In this rhythm, find your ground,
A circle safe, where peace is found.
Allow the final lines of the poem to anchor you in the stillness:
With each breath, you’re here, you’re whole,
Let calmness settle in your soul.
A Circle of Calm for Every Crisis
Progressive relaxation, enriched with poetic guidance, is a simple yet profoundly effective tool for navigating the storms of life. The deliberate focus on each part of the body, paired with the gentle rhythm of your breath and the vivid imagery of Circle of Calm, creates a haven where peace can flourish.
Even in moments of crisis, this practice reminds us of our innate ability to find balance. By grounding ourselves in breath, body, and the timeless beauty of poetry, we rediscover the calm that lies within. Try it for yourself, and step into your own circle of calm.