I'm so glad you've chosen to join me for this moment of self-care.
In our busy lives,
We often forget to pause and check in with our bodies.
Today,
We will practice progressive muscle relaxation,
A wonderful technique that helps us release tension and cultivate a deep sense of calm.
Let's begin by finding a comfortable position.
You can sit or lie down,
Whatever feels best for you right now.
Allow your body to settle into your chosen position,
Feeling supported by the surface beneath you.
Take a moment to adjust,
Ensuring that you are comfortable and at ease.
Now let's take three deep breaths together.
Inhale deeply through your nose.
Hold it for a moment.
And exhale slowly through your mouth.
Let's do that again.
Breathe in.
Hold.
And out.
One more time.
Inhale deeply.
Hold.
And exhale completely.
As you breathe,
Notice how your body begins to relax with each exhale.
Allow yourself to let go of any tension or distractions from your day.
This is your time to unwind.
Now,
We will begin the progressive muscle relaxation practice.
The goal here is to systematically tense and then relax different muscle groups in your body,
Allowing you to become more aware of where you hold tension and how it feels to let it go.
Let's start with your forehead.
Gently raise your eyebrows as high as you can,
Feeling the tension build in your forehead.
Hold this position for a moment.
And now release.
Let all that tension melt away as you exhale.
Notice how your forehead feels now,
Soft and relaxed.
Next,
Let's move to your eyes.
Squeeze them shut tightly,
Holding that tension.
And release.
Feel the relaxation spread across your face as you let go of that tightness.
Now open your mouth wide as if you're yawning.
Hold that stretch.
And relax.
Let your jaw drop gently as you breathe out.
Let's shift our focus to your shoulders now.
Raise them up towards your ears,
Creating tension in that area.
Hold it.
And release them down,
Feeling the weight of relaxation wash over you.
Now bring awareness to your arms.
Bend them at the elbows and squeeze your biceps tightly.
Hold that tension.
And let go.
Allowing your arms to rest comfortably by your sides.
Next,
Let's engage our hands.
Make tight fists with both hands.
Hold that tension for a moment.
And release.
Noticing how relaxed they feel now.
Moving down to your abdomen.
Tighten those muscles by pulling your belly button towards your spine.
Hold it tight.
And release as you exhale.
Feel the softness return.
Now squeeze your glutes together tightly.
Hold it.
And relax completely.
Allow yourself to feel heavy as you sink into the surface beneath you.
Let's continue with our legs now.
Straighten them out in front of you and tighten those thigh muscles.
Hold it.
And release,
Feeling the heaviness settle back into the ground.
Now imagine trying to hold something between your knees.
Squeeze tightly together.
Hold it.
And relax as you breathe out.
Finally,
Let's focus on our feet.
Pull your toes up towards your nose.
Hold that position.
And gently release them down as you exhale fully.
Now take a moment to scan through your body from head to toe.
Notice any areas where tension may still linger and consciously allow those muscles to relax further with each breath out.
As we prepare to conclude this practice,
Take a deep breath in through your nose.
Hold.
And exhale slowly through your mouth.
Know that this sense of relaxation is always available to you.
Whenever life feels overwhelming or stressful,
Remember this practice of tensing and releasing can help bring you back to calmness.
Take another deep breath in.
Slowly begin to deepen your breath again,
Bringing awareness back into your body.
Wiggle your fingers and toes gently as if waking from a restful sleep.
When you're ready,
Open your eyes if they were closed or gently lift your gaze back into the room around you.
Thank you for sharing this practice with me today.
Carry this sense of calmness with you as you move through the rest of your day.
Until next time,
Be kind to yourself and embrace each moment fully.
