Progressive Muscle Relaxation

This progressive muscle relaxation practice is designed to help release physical tension, calm the mind, and promote a greater sense of relaxation. You’ll be gently guided through tightening and releasing different muscle groups while using slow, calming breaths.
This short practice is ideal for stress relief, relaxation, unwinding after a busy day, or anytime you need a few peaceful minutes to reconnect with your body.

Transcript

Hi, I'm Alara. I'm a licensed clinical social worker. And today I'm going to guide you through a short progressive muscle relaxation. Find a comfortable position, Either sitting or lying down. And allow your body to settle into the surface beneath you. For the next few minutes, We'll gently tighten and then release different muscle groups throughout the body. Only tighten each area enough to notice the tension. Nothing should hurt or feel uncomfortable. If any area is painful or injured, Simply skip tightening that area and allow it to relax instead. Let's begin. Take a slow breath in through your nose. And slowly breathe out. Take another slow breath in. And as you breathe out, Allow your shoulders to drop. Now bring your attention to your hands. Gently make fists with both hands. And feel the tension in your fingers and palms and hold. And relief. Let your fingers loosen completely. And notice the difference between tension and relaxation. Now tighten your arms by gently bending your elbows and bringing your hands towards your shoulders. Feel the muscles in your arms tighten. And hold. And release. Let your arms become loose and heavy. Now bring your attention to your shoulders. Gently lift your shoulders towards your ears. Feel the tension across your shoulders and neck. And hold. And release. Let your shoulders drop. Imagine some of the weight you've been carrying dropping with them. Now bring your attention to your face. Gently squeeze your eyes closed, Wrinkle your forehead, And tighten the muscles throughout your face. And hold. And release. Let your forehead smooth. Let your eyes soften. Allow your jaw to loosen. Now gently tighten your jaw. Just enough to notice the tension. And release. Allow your lips to part slightly. Let your entire face relax. Now bring your attention to your chest and stomach. Take a slow, Deep breath in. And hold the breath gently while you tighten the muscles in your stomach. And hold. And breathe out. Release your stomach. Allow your breathing to return to its natural rhythm. Notice how your body feels when you stop holding that tension. Now bring your attention to your legs. Gently tighten the muscles in your thighs. Press your legs together slightly or simply tighten the muscles where you are. And release. Let your thighs become heavy. Now tighten your lower legs. Gently point your toes away from you and feel the tension through your calves and hold. And release. Let your feet return to a comfortable position. Now gently curl your toes and notice the tension through your feet and hold. And release. Let your toes spread naturally and allow your feet to become completely relaxed. Now take a moment to notice your entire body, Your feet, Your legs, Your stomach, Your chest, Your arms. Your shoulders. Your neck and your face. Notice any difference between how your body feels now and how it felt when you began. You don't need to be completely relaxed. Simply notice whatever has changed. Take a slow breath in. And breathe out. As you exhale, Imagine any remaining tension becoming a little softer. Take another slow breath in. And slowly let it go, Allowing your body to feel heavy against the surface beneath you. Now begin bringing your awareness back to the room. Notice the sounds around you. Notice the surface supporting your body. Gently move your fingers. Move your toes. Roll your shoulders if that feels comfortable. Take one final slow breath in. And breathe out. And when you're ready, Gently open your eyes. Take this feeling of relaxation with you. As you move into the rest of your day.