Devotional on Psalm 131:2: Training Your Body to Let Go

365 Mental Health Devotional Challenge: Day 75

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Devotional

Psalm 131:2
“I have calmed and quieted myself.”

Progressive Muscle Relaxation Coping Skill: Step-by-Step Guide

A few of you have reached out and really loved learning about the many coping mechanisms one can utilize to calm one’s mind, soul, and body. Today’s educational focus will be exploring this coping skill which perfectly aligns with Psalm 131:2! 

This skill takes about 5 minutes. It is to be utilized in a quiet space where one can sit or lie down comfortably. This tool is perfect for helping individuals when trying to relax and fall asleep. As one moves through each step, remember the goal is teaching the body to “let go” so the soul can be “quieted.”

Note: Before beginning any physical relaxation exercise, please ensure you are in a safe, stationary environment. If you have a history of physical injury or chronic pain, consult with a physician before attempting muscle tension exercises.

The Step-by-Step Process

• The Feet: One begins by curling the toes downward and tightening the calves. Hold this tension for 5 seconds, then release suddenly. Observe the sensation of the muscles becoming limp for 10 seconds.
• The Hands: One then clenches both fists tightly, as if holding onto a heavy burden. Hold for 5 seconds before opening the hands quickly. Notice the contrast between the tension and the release.
• The Shoulders: One shrugs the shoulders toward the ears, holding for 5 seconds. Upon exhaling, the shoulders are dropped heavily, allowing the weight to fall away.
• The Face: One finishes by squinting the eyes and clenching the jaw. Hold for 5 seconds, then allow the facial muscles to soften and the jaw to relax.
• The Quiet: After completing these steps, one remains still for a full minute, reflecting on the physical state of being “calmed and quieted.”

This exercise can be started from the feet, working the way up the calves, legs, abdomen, hands, shoulders, and face. One can repeat this exercise as many times as desired. 

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Reflection Question: Scan your body right now. Where are you holding on to worry? If you were to physically let go of that tension, what burden would you be handing over to God in that moment?

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Prayer: Lord, I confess that my heart is often heavy with things I cannot control. As I release the tension in my muscles, help me to release the burdens on my soul. Quiet my heart like a weaned child. Teach me that I am safe in Your arms, not because my life is perfect, but because You are my Rest. Amen.

Additional Resources 

The following tools can be used alongside today’s skill to further promote relaxation

White Noise Machines: To create the “quiet space” 

Contoured Eye Masks: Weighted silk eye masks can help shut out visual overstimulation. 

Book Recommendations 

“The Gift of Thorns” by A.J. Swoboda: A profound look at how our limitations and “thorns” (including mental health struggles) are not signs of failure, but places where we can experience God’s grace most deeply. It helps shift the perspective from “fixing” ourselves to “finding” God in our weakness.

Want To Further Your Mental Health Journey? You can actually start reading the many book recommendations on this blog for FREE in the next 60 seconds. Grab a [Free 30-Day Kindle Unlimited Trial here] or [Get 3 months of Audible for just $0.99/mo] to unlock this title and thousands of other mental health tools, instantly on your phone or tablet. (Note: Kindle Unlimited selection varies over time; check the product page for current eligibility.)

Closing Thoughts

You have completed Day 75 out of 365 Days of our 2026 Mental Health Devotional Challenge. We are killing it! As a special thank you I will be doing another giveaway! I am so excited and I hope you are too. Stay tuned for the details later today!

Don’t forget to leave a comment and subscribe! 

Think Like Christ Mental Health

Disclaimer

I am not your therapist. The information provided in this blog post, including book recommendations and mental health insights, is for educational and informational purposes only. Interacting with this content, including leaving comments or sending direct messages, does not create a therapist-client relationship and does not guarantee a response. It does not constitute a therapist-client relationship, nor is it intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified mental health provider with any questions you may have regarding a medical or mental health condition. Never disregard professional advice or delay seeking it because of something you have read here.