Brief Progressive Relaxation For Quick Relief

This brief, seated progressive relaxation practice offers a quick and effective way to release tension and reset your mind. In just a few minutes, you’ll gently scan through the body, softening areas of tightness and inviting a sense of ease. Designed as an abbreviated version of the full practice, it’s perfect for busy moments when you need fast relaxation. Use it anytime you want to calm your nervous system, refocus, or create a small pocket of restoration in your day.

Transcript

Progressive Relaxation Abbreviated This is a brief seated progressive relaxation practice.

This is an abbreviated version of the practice,

Helpful for quickly achieving relaxation.

Remember that you can pause or end this practice at any time,

For any reason,

By simply opening your eyes.

So,

Let's begin.

Find an upright and comfortable seated position,

Legs uncrossed,

Soles of the feet on the ground.

Allow your hands to rest gently in your lap,

And gently close your eyes.

Bring your awareness to your breath,

Focusing on the sensation of breath in your body.

Follow the breath for a couple of cycles.

Now bring your awareness to your feet.

Feel your feet relaxing,

And releasing all tension.

Imagine any tension in your feet gently melting away.

Your feet feel soft,

Warm,

And relaxed.

Bring your awareness to your hands.

Feel your hands relaxing,

And releasing all tension.

Imagine any tension in your hands evaporating and floating away.

Your hands feel soft,

Warm,

And relaxed.

Bring your awareness to your belly.

Feel your belly soften.

Feel the breath flowing easily,

With your belly softly rising and falling,

With each inhale and exhale.

Allow your tongue to relax and rest gently in the base of your mouth.

Bring your awareness to your eyes.

Allow your eyes to soften,

Relaxing,

And releasing all tension.

Now your whole body is relaxed.

Breathe in and out of your belly button,

Noticing the soft rise and fall of the belly.

Continue to rest here as long as you like.

When you're ready to complete this practice,

Gently bring movement back into your body,

Wiggling fingers and toes.

Allow your eyes to open,

And take one slow,

Deep belly breath,

Enjoying the relaxation you just created for yourself.