Welcome to this progressive muscle relaxation session.
This practice will help you release tension and find deep relaxation by focusing on different muscle groups in your body.
Find a quiet and comfortable place where you can sit or lie down without interruption.
Close your eyes gently if you feel comfortable doing so.
Take a deep breath in through your nose filling your lungs completely.
And slowly exhale through your mouth releasing any tension or stress.
Allow your body to begin to relax.
Continue to breathe deeply and naturally,
Letting each breath help you to unwind further.
Bring your attention to your body as a whole.
Notice how you feel and any areas of tension that might be present.
Now shift your attention to your feet and toes.
Curl your toes downward and tighten the muscles in your feet.
Hold this tension for a count of 10-9-8-7-6-5-4-3-2-1.
Now release the tension slowly and completely.
Notice the sensation of relaxation as the muscles soften.
Shift your attention to your calves.
Tighten the muscles in your calves by pointing your toes upward.
Hold this tension for a count of 10-9-8-7-6-5-4-3-2-1.
Slowly release the tension and feel the muscles relax.
Move your focus to your thighs.
Squeeze the muscles in your thighs by pressing them together and hold this tension for a count of 10-9-8-7-6-5-4-3-2-1.
Gradually release and let the muscles relax.
Feeling the difference between tension and relaxation.
Bring your awareness to your buttocks.
Tense the muscles in your glutes by squeezing them together and hold for a count of 10-9-8-7-6-5-4-3-2-1.
Release and feel the relaxation as the muscles let go.
Focus on your abdominal muscles.
Tighten them by pulling your belly in toward your spine and hold the tension for a count of 10-9-8-7-6-5-4-3-2-1.
Slowly release and let the muscles relax.
Noticing the softness in your belly.
Move your attention to your chest.
Take a deep breath and expand your chest tightening the muscles and hold this tension for a count of 10-9-8-7-6-5-4-3-2-1.
Exhale and let the muscles relax.
Feeling the gentle rise and fall of your breath.
Shift your focus to your hands and arms.
Clench your fists tightly and tense the muscles in your arms and hold for a count of 10-9-8-7-6-5-4-3-2-1.
Release the tension slowly and feel the relaxation spread through your arms and hands.
Bring your attention to your shoulders.
Lift them up towards your ears tensing the muscles and hold for a count of 10-9-8-7-6-5-4-3-2-1.
Slowly let your shoulders drop and relax.
Feeling the release of tension.
Move your focus to your neck.
Gently tilt your head forward tensing the muscles in your neck and hold for a count of 10-9-8-7-6-5-4-3-2-1.
Release and allow your neck to relax.
Feeling the softness in this area.
Finally,
Bring your attention to your face.
Scrunch up your facial muscles including your forehead,
Eyes and jaw and hold this tension for a count of 10-9-8-7-6-5-4-3-2-1.
Release slowly allowing your face to relax completely.
Take a moment to scan your body from head to toe feeling the sense of calm and ease that comes from letting go.
Take a few more deep breaths feeling the full relaxation and peace throughout your body.
Slowly bring your awareness back to the present moment and gently open your eyes when you're ready.
Take a moment to reflect on how you feel.
Thank you for engaging in this progressive muscle relaxation with me.
May you carry this sense of relaxation and calm with you throughout your day.
Namaste
