Hi my name is Kiana and today we are going to be doing a fun meditation called progressive muscle relaxation and we're going to be adding a fun funky spin to it by adding some cool music and gentle body movement.
And so before we begin let's take a moment to understand what progressive muscle relaxation or PMR is.
So PMR is a somatic practice that helps you calm your mind by working through your body.
It's a technique where we intentionally tense then release different muscle groups.
This process increases our awareness of where we may be holding stress or tension sometimes without even realizing it.
When paired with movement and breath,
PMR can support a deep sense of release,
Ease,
And embodiment.
It's a reminder that the body is always speaking and when we slow down and listen,
Healing begins.
In this practice we'll combine gentle movement,
Breath,
And rhythmic flow with the foundational steps of PMR helping you drop into your body,
Reset your nervous system,
And reconnect to a calm grounded state.
Now let's begin by standing or sitting whatever feels most supportive for your body today.
I invite you to just take a big deep inhale,
Hold it,
And exhale.
Just start to notice the music and catch a rhythm whatever makes sense for you.
I invite you to just check in and make sure that you are taking breaths while doing the movements that we are about to begin and I will also provide gently reminders.
Also if there's any part of the body that you do not feel like feel comfortable tensing and just noticing,
Please feel free to skip and just dance during that part.
Breathe during that part whatever makes sense for you.
And so now we're going to start from the ground and bring our awareness up to the crown of our head.
All right so bring your awareness to your feet.
Gently press them into the ground.
Now slowly tense the muscles in your feet and hold.
Now release.
Let it go.
Let the tension melt out of the soles of your feet.
And if it feels good,
I invite you to sway gently from side to side like soft waves moving through your legs.
Remembering to breathe.
Now we're going to bring our focus to our thighs and hips.
You can do this by squeezing your thighs together just enough to feel the strength there.
And if you feel comfortable,
Engage your glutes and hold.
And then when you exhale,
Release.
You can let your hips sway side to side or move in slow circles.
Whatever makes sense to you.
There is no right or wrong way.
Just let your body flow.
Just notice what comes naturally.
Remembering to breathe.
Now I invite you to draw your belly in,
Activating your core.
Hold that gentle tension.
And exhale.
Let it go.
Feel the softness return to your belly.
Let your torso move now.
Maybe a twist.
Maybe a slow roll of the spine.
Whatever feels comfortable for you.
Remembering to breathe.
Now bring your shoulders up towards your ears.
Tense your arms,
Your fists,
Your forearms,
And hold them tight.
Hold it.
Now let let it go and exhale.
Shake it out.
Allow your arms to move freely.
You can sway and just step to the beat.
Let the rhythm guide you.
Now coming up to our neck and face,
I invite you to scrunch your face,
Your forehead,
Your jaw,
Your eyes.
Tighten everything.
Hold it.
And exhale.
Let it melt all the way.
Let your face relax.
Wiggle your jaw.
And gently roll your neck or tilt your head from side to side.
And exhale.
Taking a big deep inhale.
And exhale.
And now again,
Taking a deep inhale.
And as you exhale,
Imagine the tension leaving every part of your body.
Let yourself move freely now.
Just notice any small or large movements.
Any flowing gestures or stillness.
Follow the rhythm of your breath.
And feel the lightness that follows from releasing.
Just notice.
You are grounded.
You are present.
And you are safe in your body.
Now take a moment to return to stillness.
Whatever stillness looks like to you.
Let your breath settle into its own natural rhythm.
Feel the warmth of your body.
The soft hum of the energy that remains after movement and release.
This is your body's way of saying thank you.
Notice the difference between how you arrived and how you feel now.
More open.
More connected.
And more at home in yourself.
Now I invite you to repeat these words silently or out loud.
I honor my body as a sacred space.
I release what no longer serves me.
I move forward with ease,
Flow,
And power.
Whenever you're ready,
Slowly bring your awareness back to the space around you.
Wiggle your fingers and your toes.
Open your eyes and return softly,
Fully to this moment.
You've done something beautiful for yourself today and your body knows.
Thank you for joining me and have a beautiful day.
You
