This exercise can be used to help you relax or help you fall asleep. You'll be guided through a practice of tightening and releasing each muscle group to help you differentiate between what a muscle feels like when it's tensed and what it feels like when it's relaxed. 

Progressive Muscle Relaxation Meditation

Welcome to Mindful 180, hosted by speaker and author Joy Rains. This podcast is tailored for the beginning meditator, with clear instructions and meditation techniques that are simple to practice. Joy teaches “restorative meditation,” which blends mindfulness concepts from different traditions and can help restore the mind to a balanced state. 

Each episode begins with a brief introduction, followed by a guided meditation or visualization. Mindful 180 will cover topics such as relaxation, stress relief, present moment awareness, positive thinking, mindfulness in daily living, healing, visualization, affirmations, well-being, compassion, gratitude, peacefulness, and more.

If you find value in this program, please consider sharing on social media or making a donation via PayPal to joyrains180@gmail.com.

Please note: The content on this podcast is not intended as medical advice and may not be suitable for everyone. Please check with your health care provider before implementing any changes in your lifestyle habits. Meditation should not be done while driving or while engaged in any activity that requires your attention.

Mindful 180 is brought to you by Whole Earth Press, a small publishing company dedicated to offering publications that can help heal the whole person, whole communities, and the whole earth.

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After more than two years, Mindful 180 is going on hiatus. I hope that you'll continue to listen to your favorite episodes and I hope that they'll bring you many mindful moments. 

Announcement

Learn to develop present moment awareness while you're standing in place. 

Standing Body Awareness

Learn to cultivate the quality of compassion — both for yourself and for others. 

Compassion Meditation

This episode gives you instructions on how to practice a meditation exercise while you're walking. You can practice this most anywhere and anytime. 

Moving Meditation

Learn to focus your attention on the present moment using sound as your anchor. 

Progressive Muscle Relaxation Meditation

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