Welcome to Release and Restore,
A guided progressive muscle relaxation meditation.
My name is Fiona and I'd like to invite you to take a few moments out of your busy day to focus inwards and take this opportunity to reduce any stress you may be experiencing.
If the weight of the day has left your muscles tense and weary,
This meditation is here to guide you toward a profound sense of relaxation and rejuvenation.
Through the practice of progressive muscle relaxation,
We'll systematically release tension from each part of your body,
Allowing you to sink into a state of deep calmness and tranquility.
So find a cozy and quiet space where you can fully unwind and let's embark on this journey together.
Progressive muscle relaxation is an exercise designed to help you reduce stress and anxiety in your body by having you slowly tense and then relax each muscle.
This exercise can provide an immediate feeling of relaxation,
But it is best to practice it frequently for maximum results.
With experience you will become more aware of when you are experiencing tension and you will have the skills to help you relax.
During this exercise,
Each muscle should be tensed,
But not to the point of strain.
If you have any injuries or pain,
You can skip the affected areas.
Pay special attention to the feeling of releasing tension in each muscle and the resulting feeling of relaxation.
Let's begin.
Sit back or lie down in a comfortable position and shut your eyes if you are comfortable to do so.
Begin by taking a deep breath in and notice the feeling of air filling your lungs.
Hold your breath for a few seconds and then release the breath slowly as if you are gently blowing through a straw,
Feeling the tension leave your body.
Take in another deep breath and hold it.
Again,
Slowly release the air through your lungs and hold the air.
Slowly release the breath and imagine the feeling of tension leaving your body.
Now,
Move your attention to your feet.
Begin to tense your feet by curling your toes and the arch of your foot.
Hold on to the tension and notice what it feels like.
Release the tension in your foot.
Notice the new feeling of relaxation.
Next,
Begin to focus on your lower legs.
Tense the muscles in your calves.
Hold them tightly and pay attention to the feeling of tension.
Release the tension from your lower legs.
Notice the feeling of relaxation.
Release the tension from your lower legs.
Notice the feeling of relaxation.
Remember to continue taking deep breaths and if your mind wanders,
Just return your focus back to my voice.
Next,
Tense the muscles of your upper legs and pelvis.
You can do this by tightly squeezing your thighs together.
Now,
Make sure you feel tenseness without going to the point of strain and release,
Feeling the tension leave your muscles.
Now,
Begin to tense your stomach and chest.
You can do this by sucking your stomach in.
Squeeze harder and hold the tension for a little while longer.
Release the tension,
Allowing your body to go limp.
Let yourself notice the feeling of relaxation.
Continue taking deep breaths.
Breathe in slowly,
Noticing the air fill your lungs and hold it.
Release the air slowly.
Feel it leaving your lungs.
Next,
Tense the muscles in your back by bringing your shoulders together behind you.
Hold them tightly and keep holding.
Release the tension from your back.
Feel the tension slowly leaving your body and the new feeling of relaxation.
Notice how different your body feels when you allow it to relax.
Tense your arms all the way up from your hands to your shoulders.
Make a fist and squeeze all the way up your arm.
Hold it.
Release the tension from your arms and shoulders.
Notice the feeling of relaxation in your fingers,
Hands,
Arms,
And legs.
And shoulders.
Notice how your arms feel limp and at ease.
Move up to your neck and your head.
Now,
Release the tension.
Again,
Notice the new feeling of relaxation.
Finally,
Tense your entire body.
Tense your feet,
Legs,
Stomach,
Chest,
Arms,
Head,
And neck.
Tense harder without straining.
Hold the tension.
Now,
Release and allow your whole body to go limp.
Pay attention to the feeling of relaxation and how different it is from the feeling of tension.
Begin to wake up your body now by slowly moving your muscles.
Adjust your arms and legs.
Stretch your muscles.
And open your eyes when you're ready.
As you gently awaken from this state of deep relaxation,
Remember that the tranquility you've cultivated is always within reach.
Is always within reach.
Practice progressive muscle relaxation regularly to strengthen your ability to release tension and find peace even in the midst of life's challenges.
Thank you for taking time out of your day to practice progressive muscle relaxation with me.
And I hope you have an amazing day.
