Hello everyone.
Today we are going to practice progressive muscle relaxation.
Find a comfortable seat.
Lying flat on the ground or sitting.
Whatever makes you feel the most comfortable.
When you are ready,
We will begin.
Let's take three deep breaths together.
And out.
Breathe in.
And out.
Breathe in.
And out.
Let's close our eyes and use our imaginations.
A beautiful butterfly has landed on your nose.
To move it.
Scrunch up your nose as much as possible.
Squeeze.
Squeeze your nose.
Hold it.
Squeeze it.
One.
Squeeze it.
Two.
Keep squeezing.
Three.
Keep squeezing.
Four.
Squeeze,
Squeeze.
Five.
And relax.
Oh,
Does your face feel so relaxed now?
Let's take a deep breath and feel how relaxed our face is.
Now imagine you're a turtle and you're getting back into your shell.
Scrunch your shoulders up to your head so your turtle head can go back into its shell.
Scrunch,
Scrunch,
Lift,
Lift,
Lift your shoulders up and hold for five,
Four.
Hold it,
Keep holding.
Three.
Two,
Scrunch it up,
Scrunch those shoulders up.
One,
Relax.
Oh,
Don't your shoulders feel so soft and relaxed?
Let's take a deep breath in.
And feel how soft and relaxed our shoulders are.
Let's move on to our arms.
Imagine your arms are heavy trunks,
Like tree trunks.
They are heavy and they are strong.
Feel them pressing into the ground.
Push,
Push,
Push.
Press them into the ground as hard as you can.
Press and hold for five,
Four,
3.
.
.
To keep pressing.
One.
Oh,
Relax.
Let your arms breathe.
Feel how gentle and soft they are.
Maybe they feel a bit fuzzy.
Take a deep breath in.
And breathe out.
Now,
Turn your palms to face up.
Pretend you have lemons in both of your hands.
And it's your job to squeeze the lemons to make us all lemon juice.
Squeeze your hands.
Squeeze those lemons to get all the juice out.
Keep squeezing.
Squeeze for five,
Four,
Three keep squeezing squeeze two one release let go drop that lemon to the floor.
Relax your hands.
Wiggle your fingers.
Do they feel so calm and so soft?
Place your hands back down.
Let's take a deep breath together and feel how calm and soft our hands are.
And out.
Picture a monkey.
It's about to jump on your stomach.
Protect your tummy.
Tense those muscles.
Make it hard.
Tense your tummy.
Squeeze.
Squeeze and hold for five,
Four.
Keep holding.
Make your tummy strong.
Three.
Two,
One,
Let go,
Relax your tummy.
The monkey jumped over and not on your tummy.
Let's take a deep breath in and feel how relaxed our tummy is.
Imagine you're pressing your heels into the ground to make your legs grow taller and taller.
Keep pressing your heels in and hold,
Squeeze,
Hold,
Press.
Five,
Four,
Three,
Two,
One,
Relax.
Oh,
Your legs feel so light and fluffy.
Let's take a deep breath together and feel how soft our legs are.
In and out.
Imagine you're on the beach and you want to bury your toes in the sand.
Tense your toes,
Curling them in.
Tense and hold your toes.
Keep holding for five,
Four,
Three,
Keep holding,
Two,
One.
Relax,
Release your toes,
Let them wiggle and stretch out.
Do they feel so light and gentle?
Let's take a deep breath together and feel how relaxed our toes are in and out.
And out.
Now we'll do one more squeeze together.
Squeezing our entire body.
Squeeze,
Squeeze from your head to your tippy toes.
Squeeze your face.
Squeeze up your shoulders.
Tighten your tummy.
Feel the weight of your arms pressing into the ground and your heels stretching so your legs are growing taller and your legs are pushing into the ground.
Squeeze,
Squeeze,
Squeeze.
Push,
Push,
Push and let go.
And relax.
Let's lie here for a few moments.
And focus on how our body feels.
Does it feel softer?
Does it feel more gentle?
Maybe it feels a little bit fizzy.
Do you feel like you're melting into the ground?
Maybe you feel like honey.
Just focus on how your body feels now in this space.
I will leave you here for as long as you wish to relax and feel how your body feels.
