Progressive Muscle Relaxation W Affirmations

Progressive Muscle Relaxation (PMR) with self-compassionate phrases integrates gentle, supportive self-talk with intentional muscle relaxation. As you tense and release each muscle group, you’ll pair the practice with kind, affirming statements rooted in Cognitive Behavioral Therapy (CBT) to challenge self-criticism and promote inner safety. This combination helps soothe the nervous system, reduce stress, and build a more compassionate relationship with your body and mind. By acknowledging tension with care and offering yourself reassuring words, you can foster a deeper sense of relaxation and emotional resilience.

Transcript

Welcome.

I'll now guide you through a progressive muscle relaxation technique combined with some self-compassionate thoughts to help you unwind and reset.

Find a comfortable spot,

Either lying down or sitting,

Whichever feels best for you.

Take a moment to settle in.

You don't have to do anything perfectly,

Just let yourself be here in this moment.

Closing your eyes if that feels comfortable for you.

If your mind starts to wander,

That's okay.

The goal is to just check in with your body and let go of any tension.

Let's begin.

Start by focusing on your feet.

Gently tighten the muscles in your toes and feet and hold the tension.

If any negative or self-critical thoughts come up,

Just notice.

It's normal.

You don't have to believe them.

Instead,

Try reminding yourself,

I'm here,

I'm doing okay.

Now let the tension go and allow your feet to relax.

Move your attention to your calves.

Squeeze the muscles just gently.

If you catch yourself thinking things like,

I'm not doing this right,

Or I should be more relaxed by now,

Just remind yourself,

This is enough.

I'm taking care of myself.

Release the tension in your calves and feel them soften.

Now tighten the muscles in your thighs just enough to notice the tension.

If thoughts of stress or frustration show up,

Acknowledge them without judgment.

Think to yourself,

I'm allowed to be here just as I am.

Let go of the tension in your thighs.

Noticing the difference between tense and relaxed.

Shift your attention now to your hips and glutes.

Tighten those muscles gently.

If you notice any thoughts like I'm overwhelmed,

Try this.

It's okay to feel this way.

I'm giving myself a moment to breathe.

Release the tension and let your hips relax.

Focus on your stomach now.

Gently tighten the muscles here by drawing your belly button inwards.

If any critical thoughts about your body or your day come up,

Remind yourself,

I don't have to be perfect to deserve care.

I'm here and I'm doing my best and let the tension go.

Letting the stomach soften.

Move to your chest.

Take a deep breath in.

Gently tighten the muscles.

If any overwhelming thoughts come up,

Say to yourself,

I'm allowed to take a break.

I don't have to fix everything right now.

Release the tension in your chest and breathe out.

Now focus on your arms and hands.

Gently squeeze your fists,

Feeling the muscles tighten.

If your mind races with thoughts like I'm not good enough,

Pause and shift.

I'm worthy of rest and care.

Let your arms and hands relax.

Fully relaxed.

Notice the difference between tension and relaxation in your arms and hands.

Now your shoulders.

Lift them towards your ears gently.

Notice the tension.

If you're feeling burdened,

Remind yourself,

I don't need to carry everything at once.

I'm allowed to rest.

Let the tension release from your shoulders.

Focus on your chest.

Focus on your neck and jaw.

Gently clench your jaw and tighten your neck.

Holding the tension.

Now saying to yourself,

I'm doing my best and this is good enough.

Relax your neck and jaw.

Focus on your face now.

Scrunch up your face gently,

Noticing the muscles.

If any critical thoughts show up,

Just notice them.

I'm allowed to feel however I'm feeling.

Release the tension in your face.

Finally,

Focus on the top of your head.

Tighten your scalp just a little and notice the tension.

If there's any thoughts of self-criticism,

Just allow them to be in the background and come back to tension.

Say to yourself,

I don't need to do anything perfectly and let it all go.

Feeling the tension dissolve.

Relaxing deeper and deeper and giving yourself permission.

Take a deep breath in.

Exhale slowly.

Notice how your body feels now.

Relaxed,

Lighter.

You've just spent some time focusing on yourself,

Letting go of tension and practicing some kindness towards your own thoughts.

Remember,

You don't need to be perfect or have all the answers to give yourself this kind of care.

You're doing good enough.

When you're ready,

Gently move your fingers and toes.

Take your time before opening your eyes.

Know that you can come back to this practice whenever you need and that you deserve moments of rest and compassion.