Quick & Easy Progressive Muscle Relaxation

A short version of a progressive muscle relaxation meditation. Begin with a well known breathing technique called 4, 7, 8 to help you relax. Then, work through a series of tense and release exercises throughout your body, and areas which usually carry the most tension.

This meditation can be very effective before an important interview or audition, however it can be used by anyone at any time if you feel like you might need a quick release from the anxiety or stress of the day.

Music 'Morning Mist' by Cindy Locher at The Relaxation Works (Creative Commons License)

Transcript

Welcome to this short muscle relaxation exercise,

Designed to be used before an interview where you need to keep your nerves in check.

It can also be used at any other time if you feel like you need a quick release.

Begin by finding a comfortable position sitting down,

And bring your attention to your breath.

We will do a short breathing exercise known as 4-7-8,

Which is widely used as a relaxation technique and helps to calm the mind and relax your body.

Breathe in through the nose to a count of 4,

Hold for 7,

And out through the mouth for 8.

Allow your nerves and your worries to leave your mind as you exhale.

So that's in for 4,

Hold for 7,

And out for 8.

Do this a few more times.

Allow your breathing to fall back to a natural rhythm,

And we will begin our muscle relaxation.

Starting with the forehead,

Raise your eyebrows as high as you can.

Hold this tension here,

And let it go.

Notice the new softness across your entire forehead.

Now,

Lift your shoulders up to your ears as high as they will go.

Hold this for a moment,

And release.

Feel the new relaxation entering your shoulders and your neck.

Next,

Squeeze your hands into a tight fist and tense the arms.

Hold and feel that tension,

And let go.

Enjoy the warm sensation running down your arms and into your hands.

Now,

Squeeze and tense the buttocks muscles.

Hold here,

And release.

Now,

Lift your feet off the ground and tense your legs.

Hold,

And notice the feeling.

And release.

Feel that new warmth enter your legs.

Finally,

Curl your toes and gently squeeze the feet.

Hold for a moment,

And let go.

Allow your feet to soften as they become free of tension.

To finish today,

Give your jaw and your face a gentle massage,

And wake up all the muscles in the face.

And feel free to massage anywhere else that you think might need it today.

I hope that you're feeling refreshed and ready for whatever your day might bring.

Thank you for joining me,

And good luck.