Hello and welcome my name is Amita and thank you for joining me today for muscle relaxation.
Begin by finding a comfortable position sitting standing or lying down.
You can change positions at any time during the progressive muscle relaxation exercises to make yourself more comfortable as needed.
Let's start by breathing.
Breathe in forcefully and deeply and hold this breath.
Hold it and release.
Let all the air go out slowly and release all the tension.
Take another deep breath in,
Hold it and then exhale slowly.
Allowing the tension to leave your body with the air.
Now breathe even more slowly and gently.
Breathe in,
Hold and out.
Breathe in,
Hold and out.
Continue to breathe slowly and gently allowing your breathing to relax you at each breath.
Now as we continue to breathe let's start focusing on relaxing the muscles of our body.
Start with the large muscles of your leg.
Tighten all the muscles of your legs.
Tense the muscles further.
Hold on to this tension.
Feel how tight and tense the muscles in your legs are right now.
Squeeze the muscles harder and tighter.
Continue to hold this tension.
Feel the muscles wanting to give up this tension.
Hold it for a few more minutes and relax.
Let all the tension go.
Feel the muscles in your legs going limp and loose and relaxed.
Notice how relaxed the muscle feels now.
Feel the difference between tension and relaxation and enjoy the pleasant feeling of relaxation in your legs.
Now focus on the muscles in your arms.
Tighten your shoulders,
Upper arms,
Lower arms and hands.
Squeeze your hands into tight fists.
Tense the muscles in your arms and hands as tightly as you can.
Squeeze harder and harder.
Hold the tension in your arms,
Shoulders and hands.
Feel the tension in these muscles.
Hold it for a few moments,
A few more moments and release.
Let the muscles of your shoulders,
Arms,
Hands relax and go limp.
Just melt away the stress.
Feel the relaxation as your shoulders lower into comfortable position and your hands relax at your sides.
Allow the muscles of your arms to relax completely.
Take a deep breath in.
Hold and release.
Keep focusing on your breathing.
Let each breath be slower than the one before.
Breathing in relaxation and breathing out tension.
In and relax.
Out and release.
Continue to breathe slowly and rhythmically.
Tighten the muscles of your back now.
Feel your back tightening,
Pulling your shoulders back and tensing the muscles along your spine.
Arch your back slightly as you tighten these muscles.
Hold.
Hold for a few more moments and relax.
Let all the tension go away and feel your back comfortably relaxing in a good and healthy posture.
Keep breathing slow and rhythmically.
Turn your attention now to the muscles of your chest and stomach.
Tighten and tense these muscles.
Tighten them further.
A little more.
Hold this tension.
A few more moments and release.
Relax the muscles of your trunk.
Keep breathing slowly and rhythmically.
Now tighten the muscles of your face.
Scrunch your eyes shut tightly.
Wrinkle your nose and tighten your cheeks and chin.
A little more.
Hold and relax.
Releasing all the tension.
Melting away all your stress.
Feel how relaxed your face is now.
Notice all the muscles in your body.
Notice how relaxed your muscles feel.
Allow any last bits of tension to drain away.
Enjoy the relaxation you're experiencing.
Notice your calm breathing and your relaxed muscles.
Enjoy the relaxation for a few more moments.
Keep breathing slowly and rhythmically.
When you're ready to return to your usual level of alertness and awareness,
Whenever you are ready,
There is no rush.
Slowly begin to reawaken your body.
Wiggle your toes and fingers.
Stretch your arms and legs.
Shrug your shoulders.
Swing your arms gently.
Take a deep breath in and a deep breath out.
Whenever you're ready,
Slowly open your eyes.
Have a wonderful rest of the day and thank you for meditating with me.
Namaste.
