Progressive muscle relaxation is a technique that enables you to systematically relieve tension throughout your body.
It is based on a simple principle of physiology,
Namely that it is not possible to hold tension in your muscles and at the same time feel relaxed,
Mentally or physically.
The opposite effect has been found equally true.
If physical tension is released,
Psychological tension will ease as well.
So find a quiet place where you will not be disturbed.
Take off your shoes,
Loosen any tight clothing,
Remove your glasses,
Watch,
And uncross your legs and arms.
Sit or recline comfortably or lay on the floor so that your entire body feels fully supported,
Including your head and neck.
Feel free to add a rolled up blanket underneath your head,
Underneath your knees,
Or even at your low back.
Take your time to get comfortable.
Progressive muscle relaxation is a two-step process.
It involves first deliberately contracting your muscles and then releasing that tension and noting the difference in sensations as you do so.
We do this practice moving from the feet to the head,
But the opposite direction is also possible.
Tense each muscle as tightly as possible so that it feels uncomfortable a bit but does not cause too much pain or cramping,
And then suddenly let the tension go as you exhale.
If you have any pain anywhere in your body and it does not feel safe or okay for your body,
Do not tense those muscles.
Just imagine a soothing,
Relaxing breath move through that area.
To begin,
Close your eyes and take a deep cleansing breath in through your nose and sigh it out through your mouth.
Well first,
Tighten our right foot with our toes curled under.
Hold that tension as you breathe in slightly.
Tight,
Tight,
Tight.
Exhale,
Relax.
Then tighten your left foot with the toes curled under.
Hold that tension.
Inhale,
Tight,
Tight,
Tight.
And relax.
Now flex your right foot with your toes pointing towards your head.
Squeeze tightly.
Inhale,
Relax.
Going to the left foot,
Pull your left toes back towards your knees.
Squeeze,
Squeeze,
Squeeze.
Breathing in and relax.
Now lift your right heel off the floor and hold that tension.
Hold,
Squeeze,
Squeeze,
Squeeze.
Lift that leg.
Hold,
Inhale.
Exhale,
Completely let it go and relax.
Now hold your left leg off the floor.
Hold,
Hold,
Hold.
Squeeze,
Squeeze,
Squeeze.
Inhale and exhale,
Relax.
Press your knees inward towards each other as tightly as possible.
Squeeze,
Squeeze,
Squeeze.
Breathing in and letting go.
Now tighten your buttocks by squeezing them together.
Squeeze,
Squeeze,
Squeeze.
Inhale.
Exhale,
Relax.
Tensing your abdomen now by sucking in your belly.
Hold,
Hold,
Hold tightly.
Breathe in slightly.
Exhale,
Release.
Now make a fist with your right hand,
Clenching it tightly so you might sense your nails pressing into your palms.
Hold this,
Breathing in,
And completely relax your hand.
Going to the left hand,
Squeeze,
Squeeze,
Squeeze,
Pressing your nails gently into your palms.
Inhale and exhale,
Relax.
Now tighten the biceps on your right arm by bending your arm at the elbow and drawing your forearm up towards your shoulder.
Squeeze and hold that tension.
Inhale and exhale,
Release.
Repeating with your left arm,
Bring the forearm up towards the left bicep.
Hold,
Squeeze,
Squeeze,
Squeeze.
And relax.
Without straining,
If this is okay and safe for you,
Arch your back,
But keep the rest of your body relaxed,
Arching your back away from the floor or chair,
Wherever you are.
Hold,
Hold,
Squeeze,
Inhale,
Let go completely and suddenly.
Exhale.
Now pull your shoulders back tightly,
Back tightly.
Squeeze,
Inhaling,
And exhale.
Now press your shoulders forward by hunching them.
Hold,
Squeeze,
Breathing in,
And exhale,
Release.
Now raise your shoulders up towards your ears,
Squeeze them up towards your ears,
Hold tightly.
Inhale,
Exhale,
Totally release.
Feel the sensation of this release.
Now open your mouth as wide as possible.
Open and release and relax.
Clench your teeth now tightly,
Firmly together,
Firm as possible,
Feeling your jaw tight.
Breathe in,
Exhale,
Completely relax.
Now purse your lips in a tight taut O shape.
Squeeze in that tight taut O shape.
Hold,
Breathe in,
And relax.
Now squeeze your eyes shut as tightly as possible.
Squeeze,
Squeeze,
Squeeze,
Hold that tension.
Inhale,
Keep your eyes closed as you exhale,
But allow them to be fully relaxed and easy.
Now furrow your brow as tightly as possible,
Imagining deep frown lines across your forehead.
Hold all that tension in,
Breathe in,
Hold,
And exhale.
Good.
Now relax the body as much as you can.
Imagine moving now from your feet.
Imagine a warm,
Soothing sensation or energy.
Maybe it arrives like a color that spreads upward of its own accord from your feet to your legs,
To your hips,
To your belly and low back,
Your buttocks,
Your rib cage,
Your chest and upper back,
Your shoulders,
Down your arms and into your fingers,
Your neck,
Your throat,
Your whole face smooth and relaxed,
Back of the head heavy,
Ears pulling back and down,
Crown of the head,
The whole body,
Warm,
Soothing sensation.
You can stay here for as long as you'd like,
Allowing for your breath to stay neutral and unchanged,
Or perhaps you take gentle but slightly deeper breaths in and out of your nose,
Taking great care to breathe,
Knowing that you can't do it wrong.
You just can help yourself get into more balance.
And again,
Staying as long as you'd like.
And when you're ready,
You can slowly wiggle your fingers and toes,
Open your eyes.
And if you're on your back,
You might roll to one side first,
Being just as mindful coming out of your relaxation pose as you did going in.
Thanks for practicing.
Namaste.
