Welcome to this progressive muscle relaxation practice.
Set aside some time to complete the full routine.
Find a quiet,
Comfortable place to sit or lay down,
Wearing loose,
Comfortable clothing with no shoes.
Close your eyes and let your entire body relax.
Begin to slowly deepen your inhales and slowly deepen your exhales as I explain this exercise.
This therapeutic relaxation technique is designed to help you feel the difference between a tensed versus relaxed state of the body.
The first step is to apply muscle tension in isolation to each part of the body.
To feel the tension,
Envision flexing as you contract and activate the muscle.
You may experience shaking or even some discomfort.
This is completely normal.
After holding for 5 seconds,
You will take an exhale as you release the tensed muscles.
For 15 seconds,
You will focus on the difference in feeling and then move on to the next muscle.
At the end,
We will take the time to enjoy a deep state of relaxation.
Let's get started.
First is the forearm.
Take a fist with your right hand and slowly inhale as you squeeze all the muscles in your wrist as hard as you can.
Hold the contraction for 5 seconds starting now.
Exhale,
Release,
Letting all the tension flow out of your body.
Allow your hand to fully release as you relax for 15 seconds starting now.
Notice the difference between how the tension felt versus how your arm feels now.
The upper arm is next.
Raise your right arm as you bend at the elbow in a 90 degree angle and inhale as you squeeze the bicep muscle as hard as you can.
And relax,
Breathing out,
Letting all the tension flow out of your body.
Let your arm go fully loose and relax for 15 seconds.
Notice the feeling between the tension and how your arm feels now.
Next,
Extend the arm so it is straight and inhale as you contract the muscles in the back of the arm for the triceps.
Exhale as you relax,
Letting all the tension flow out of your body.
Let your arm go fully loose and relax for 15 seconds.
Notice the feeling between the tension and how your arm feels now.
Now for the left side.
Make a fist with your left hand and slowly inhale as you squeeze all the muscles in your wrist as hard as you can.
Hold the contraction for 5 seconds starting now.
Exhale,
Release,
Letting all the tension flow out of your body.
Exhale your hand to fully release as you relax for 15 seconds.
Notice the difference between how the tension felt versus how it feels now.
Raise your left arm as you bend at the elbow in a 90 degree angle and inhale as you squeeze the bicep muscles as hard as you can.
And relax,
Breathing out,
Letting all the tension flow out of your body.
Let your arm go fully loose and relax for 15 seconds.
Notice the feeling between the tension and how your arm feels now.
Next,
Extend the arm so it is straight and inhale as you contract the muscles in the back of the arm for the triceps.
Exhale as you relax,
Letting all the tension flow out of your body.
Let your arm go fully loose and relax for 15 seconds.
Notice the feeling between the tension and how your arm feels now.
Now for the shoulders.
Fully inhale as you lift both shoulders towards the ears and squeeze all the muscles as hard as you can,
Holding for 5 seconds.
And relax,
Exhale,
Dropping the shoulders,
Allowing all the tension to flow out of the body.
Allow the arms and shoulders to release as you relax for 15 seconds.
Notice the difference in how the tension felt in comparison to the release.
Let's make our way to the lower legs.
Lift the toes up on both of your feet as you squeeze all the muscles in your shins as much as you can.
Hold for 5 seconds.
And relax,
Exhale,
All the tension out of your body.
Allow your foot and leg to release and relax for 15 seconds.
Notice the feeling you may be having in your shin and leg.
Now lift both of your heels up as you squeeze all the muscles in your calves as much as you can.
Hold for 5 seconds.
And relax,
Exhale,
All the tension out.
Let the foot and leg relax for 15 seconds.
Notice the feelings you may be having in your calves and leg.
Now for the upper leg on the right side.
Raise your foot up and squeeze all the muscles in your upper leg as hard as you can.
Hold for 5 seconds.
And relax,
Breathe out,
Letting all the tension flow out of your body.
Let your foot lower as you release all the tension from your leg.
Notice how you feel without the tension.
Now for the left side.
Raise your left foot up and squeeze all the muscles in your upper leg as hard as you can.
Hold for 5 seconds.
And relax,
Breathe out,
Letting all the tension flow out of your body.
Let your foot lower as you release all the tension from your leg.
Notice how you feel without the tension.
Next are your abdomen and buttock muscles.
This time,
You will squeeze all the muscles in your abdomen and buttocks,
Tightening through your lower back,
Almost as if you are lifting yourself up.
Inhale slowly as you squeeze as hard as you can,
Holding for 5 seconds.
And relax,
Exhale all the tension out of your body.
Finally,
Let's activate all the muscles in the face.
This time,
You will squeeze all the muscles in your face,
Squeezing your eyes,
Smiling widely,
And tightening through the jaw.
Inhale slowly as you activate all the muscles in your face as hard as you can,
Holding for 5 seconds.
And relax,
Allowing the jaw to release,
The cheeks to fall,
And the eyebrows to relax.
Exhale any lingering tension out of the body.
Inhale,
Exhale.
Close your eyes as you allow your entire body to relax fully and completely.
Let's take a few moments of deep breathing and enjoy a relaxed state of being.
On your next inhale,
Breathe in through the nose.
Long exhale out of the mouth.
Twice more.
Inhale fully through the nose.
Long easy exhale out of the mouth.
Inhale.
Easy exhale.
Whenever you are ready,
Slowly open your eyes.
