Progressive muscle relaxation.
This is a simple technique where you tense up different muscle groups and then relax them.
It's like squeezing a stress ball and then letting go.
The relaxation feels even better after the tension.
This will help you calm your mind when you're feeling worried or overwhelmed,
Make it easier to fall asleep at night,
Increase your focus and help you concentrate,
Build body awareness,
Boost your mood,
And give you a tool for healthy coping any time you feel stressed.
This script will guide you through relaxing your whole body,
One muscle group at a time.
Find a quiet,
Comfortable place where you won't be disturbed.
You can sit in a chair with your feet flat on the floor or lie down on your back.
Take a deep breath in through your nose,
Filling your lungs completely,
And then slowly exhale through your mouth.
Make a tight fist with your right hand.
Squeeze it really hard.
Notice the tension in your hand and forearm and hold it.
Now release.
Let your hand go completely loose and floppy.
Feel the difference between tension and relaxation.
Now make a tight fist with your left hand.
Squeeze it really hard and hold.
Now release.
Let your hand go completely loose.
Next,
Bend both arms at the elbows and tighten your biceps.
Make muscle arms like a superhero.
Feel that tension and hold.
Now release.
Let your arms drop,
Go loose,
Feeling the relaxation through your arms.
Notice how good it feels to be relaxed.
Wrinkle up your forehead by raising your eyebrows up as high as you can.
Hold it.
Now relax.
Let your forehead become smooth again.
Now close your eyes tightly and scrunch up your whole face like you just tasted something sour and hold it.
Release.
Feel your safe becoming soft and relaxed again.
Open your mouth as wide as you can.
Stretch those jaw muscles.
Hold this.
Now relax.
Let your jaw hang loose and comfortable.
Gently tilt your head back and look at the ceiling.
Feel the stretch in the front of your neck.
Hold here.
Now bring your head back to a comfortable position.
And bring your shoulders all the way up to your ears like you're trying to shrug.
Hold them tight.
Release.
And let go.
Let your shoulders drop down,
Feeling the tension melt away.
Take a deep breath and push your chest out.
Arch your back slightly.
Hold here.
And exhale,
Letting your body return to a normal position.
Now tighten your stomach muscles like someone's about to tickle you or like you're trying to squeeze through a narrow space.
Make this as hard as you can.
Hold and release.
Feel your stomach muscles go soft and relaxed.
And push your heels down into the floor.
Tighten the muscles in your calves.
Push hard.
Hold this.
And relax.
Let your legs go loose and heavy.
Point your toes toward your face.
Tighten the muscles on the front of your legs.
Hold this.
And release.
Finally,
Curl your toes downward like you're making a foot fist.
Hold your toes like this.
And let go.
Let your feet completely relax.
Now that you've relaxed each part of your body,
Take a moment to notice how you feel.
Your body should feel heavier,
Warmer,
And more relaxed than when you started.
Take another deep breath.
With the exhale,
Imagine any remaining tension leaving your body.
Great job.
You've completed a full progressive muscle relaxation session.
The more you practice,
The better you'll get at relaxing your body whenever you need to.
