slow down. take a deep breath. check-in with yourself.

Over the past few months, I have signed up for quite a few complex projects. Somehow I managed to come up with a series of ambitious tasks for almost every area of my life - work in the hospital, private life, starting my own business... Everything just not to lose any moment during COVID, not to become a "victim of the pandemic". Nothing could stop me on my way to success.

Very quickly I got overwhelmed with the load of tasks I decided to commit to. This combined with the cold and damp of the British Winter left me completely uninspired to do anything. The number of chores piling up made me stressed and unhappy. I knew I needed to implement some positive changes. I decided that finding a way to relax and let go of the tension will be my first step in a self-care SPRING CHALLENGE.


During my teenage years, when I just got interested in meditation and alternative ways to approach everyday life, I stumbled upon Progressive Muscle Relaxation (PMR) technique developed in the 1930s by American psychiatrist - Dr Edmund Jacobson.

I'm not sure when and why I stopped, but I remember using this technique a lot with great success!

After 20 years of research in (what was later called) psychosomatic medicine, Dr Jacobson has discovered the relationship between excessive muscle tension and emotional/mental disorders. He proved that reducing the tension in the muscular system greatly helps to reduce anxiety and other emotional problems.

In the PMR method, you tense a group of muscles as you breathe in, and you relax them as you breathe out. You work on your muscle groups in a certain order.

For instructions visit

I recommend finding a quiet spot and using headphones while listening to the recording.

You can use this technique as often or as rare as you need.

When practised correctly, the technique allows you to enter a state of deep relaxation. Don't be surprised if you fall asleep! 😁

*For those who suffer from medical conditions, be sure to consult with your doctor before beginning any type of relaxation training exercise*

Have a relaxing time!

📸 Have you ever noticed this mural before? It catches my eye every time I'm walking down the Wandsworth High Street!