Welcome to your progressive muscle relaxation guided meditation.
Progressive muscle relaxation is an exercise that relaxes your body and mind through tensing and releasing specific muscle groups throughout your body.
In this practice I will cue to tense each muscle group for about five seconds and then gently releasing.
If you have any pain or discomfort at any of the target areas please feel free to admit that step or try to focus on letting go,
Distancing yourself from some of the pain.
Through this exercise you may visualize the muscles tensing and a wave of relaxation flowing over them as you release the tension.
It's important that you keep breathing throughout the exercise.
Let's start by finding a comfortable position either sitting or lying down in a location where you will not be interrupted.
Now allow your attention to focus on only your body.
If you begin to notice your mind wandering just notice it then bring it back to the muscle group we're working on.
Let's start by taking a deep breath through our abdomen,
Holding for a moment and exhaling slowly.
As you breathe throughout this exercise notice the rise in your abdomen and your lungs filling with air.
As you exhale imagine the tension in your body being released flowing out from your body.
As we go through each step remember to keep breathing.
Now let's begin.
Starting at the top of our bodies tighten the muscles in your forehead by raising your eyebrows as high as you can,
Holding for five,
Four,
Three,
Two,
One and release feeling that tension fall away.
Now smile widely feeling your mouth and cheeks tense.
Holds for five,
Four,
Three,
Two,
One and release appreciating the new softness in your face.
Next tighten your eye muscles by squinting your eyelids tightly shut,
Holding for five,
Four,
Three,
Two,
One and release.
Moving down our body to your neck gently pull your head back and shift your gaze above your head.
Hold this position for five,
Four,
Three,
Two,
One and release feeling the tension melt away.
Now feel the weight of your relaxed head and neck sink.
Breathe in and out,
In and out.
Now lift your shoulders up as if you are trying to touch your shoulders to your earlobes and hold for five,
Four,
Three,
Two,
One and release feeling the heaviness in your shoulders soften.
Now tense your upper back by drawing your shoulders back as if to make your shoulder blades touch,
Holding for five,
Four,
Three,
Two,
One and release.
Now tightly but without straining draw your fingertips into your palms and clench your fists.
Hold this position for five,
Four,
Three,
Two,
One and release.
Now flex your biceps,
Feel that build-up of tension.
You may even visualize your muscles tightening.
Holding for five,
Four,
Three,
Two,
One and release.
Enjoying the feeling of limpness.
Now tighten your triceps by extending your arms out and locking your elbows.
Holding for five,
Four,
Three,
Two,
One and release.
Moving on to our chest,
Tighten your chest by taking a deep breath in and holding for five,
Four,
Three,
Two,
One and release.
Blowing out all of the tension.
Now tighten the muscles in your stomach by sucking your stomach in and drawing your abdominal muscles back.
Holding for five,
Four,
Three,
Two,
One and release.
Moving on to our back,
If this is accessible to you,
Gently arch your lower back,
Maybe taking a gentle back bend and looking up.
Holding this for five,
Four,
Three,
Two,
One and release.
Feel the limpness in your upper body letting go of the tension and stress.
Now tighten your buttocks by squeezing the muscles together and holding for five,
Four,
Three,
Two,
One and release.
Imagining your hips falling loose.
Tighten your thighs by pressing your knees firmly into one another as if you were holding a penny between them.
Hold for five,
Four,
Three,
Two,
One and release.
Now flex your feet by stretching out your legs and pointing your toes back towards you.
Holding for five,
Four,
Three,
Two,
One and relax.
Feeling the weight of your legs sinking down.
Now curl your toes under,
Tensing them for five,
Four,
Three,
Two,
One and release.
Remember to keep breathing in and out,
In and out.
Imagine a wave of relaxation slowly spreading through your body,
Beginning at your head and moving all the way down to your feet.
Feel the weight of your relaxed body.
Breathe in and out,
In and out,
In and out.
