Progressive Relaxation Extended Version This is an extended version of progressive relaxation.
This practice is designed to help you achieve a state of deep relaxation.
So use this practice anytime you need deep rest and restoration.
To facilitate maintaining a state of deep relaxation,
There is no specific cue to emerge from this practice.
Only a reminder to do so when ready.
So please set a timer to arouse yourself if needed at the end of the practice.
And remember that you can pause or end this practice at any time for any reason by simply opening your eyes.
So let's begin.
Lie down or find a comfortable seated position,
Ankles and legs uncrossed.
Palms up,
Arms resting lightly at your sides or in your lap.
And gently close your eyes.
Bring your awareness to your breath,
Focusing on the sensation of breath in your body.
Feel your belly softly rising and falling with each breath.
And take two slow,
Deep inhales and exhales.
Now bring your awareness to the soles of your feet.
Focus all your attention on the soles of both feet.
And feel them begin to soften and relax.
Concentrate on the sensation of warmth and relaxation you feel in the soles of both feet.
Allow that sensation of warmth to move upward around the tops of the feet and to the ankles.
Feel all the tiny joints in the ankles releasing and relaxing.
Allow the wave of relaxation to continue flowing up through your body.
From the bones to the muscles,
To the blood vessels and nerves,
To the skin.
The shins and calf muscles relaxing.
The knees,
The back of the knees,
The front of the knees,
Releasing all tension and relaxing.
The wave continues to move up your body,
Flowing into the thighs.
Feel the thighs,
Front of the thighs,
Back of the thighs,
Inner and outer.
From the knees up,
Releasing,
Relaxing into warm softness.
Allow the hips and pelvis to relax.
Take a slow deep breath into your hips and pelvis and slowly exhale any tension,
Allowing it to float away.
Your whole lower body is relaxed.
Your entire lower body feels soft,
Warm and heavy.
Allow the wave to continue flowing upward.
Now into the low belly and low back.
The lower ribs and the middle back.
The upper chest and the upper back.
Allow all the muscles along the spine to release and soften.
Allow your shoulder blades to relax towards your spine.
Feel your shoulders soften and ease.
Feel the space between the shoulders and earlobes widen.
Now bring your awareness to the palms of the hands.
Feel your palms relax and soften.
Concentrate on the sensation of warmth and relaxation you feel in the palms of your hands.
Allow that sensation of warmth to move up the arms,
Around the back of your hands,
Into the wrists.
Feel all the tiny joints in the wrist releasing and relaxing.
Allow the wave of relaxation to continue flowing up through your arms.
From the bones to the muscles,
To the blood vessels and nerves,
To the skin.
The forearms relaxing.
Relax the elbows,
The back of the elbows,
The front of the elbows,
Releasing all tension.
The wave continues up into the upper arms,
The back of the arms,
The front of the arms,
Into your soft shoulders.
Allow relaxation to continue to flow through the shoulders and into the back of the neck.
Feel the back of your neck soften and lengthen.
Draw your next breath into your neck and shoulders and slowly exhale any tension,
Allowing it to float away.
The wave of relaxation spreads towards the front of the neck and into the jaw.
Relax the throat and jaw.
Release your tongue and let it rest in the base of your mouth.
Relax your lips and your mouth.
Relax your forehead,
The tip of your nose and your cheekbones.
Relax your eyes,
Eyelids and eyelashes.
Your whole face relaxed.
Now your whole body is relaxed.
Your body feels soft,
Warm and heavy.
Although your body feels heavy,
There's a lightness to it.
Your breath flows easily in and out of your body.
You may feel like sinking and floating at the same time.
Remain here in this deep relaxation for as long as you like.
Know that you can emerge from this practice whenever you're ready.
