5 Minutes Progressive Muscle Relaxation

This track will guide you through a Progressive Muscle Relaxation technique, which involves bringing awareness and then relaxing different muscle groups in the body. This practice not only helps reduce stress but also enhances overall body awareness, making it an effective way to unwind and relax. Through gentle guidance, this track will lead you to a state of calm and tranquillity, providing a perfect transition from a busy day to peaceful rest. Feel free to repeat this track multiple times for maximum relaxation!

Transcript

Hello and welcome to this deep relaxation session.

My name is Dani and today I'll guide you through a progressive muscle relaxation technique which will help you release tension from each part of your body while focusing on deep slow breathing.

Find a comfortable position either sitting or laying down and close your eyes.

Take a few deep breaths,

Inhaling through your nose and exhaling through your mouth.

Let's begin by taking a deep breath in,

Filling your lungs completely and then slowly exhale,

Letting go of any initial tension.

Bring your focus on your feet and toes.

Inhale deeply,

Exhale slowly and let your feet relax and fall open to the sides.

Now move your attention to your calves,

Inhale deeply and as you exhale let the tension melt away,

Feeling your calves soften.

Focus on your thighs,

Inhale.

Now exhale and release,

Feeling your thighs becoming warm and relaxed.

Move your attention to your hips and buttocks,

Inhale deeply,

Exhale and let go,

Allowing your hips and buttocks to be heavy on the surface beneath you.

Focus on your stomach,

Inhale deeply and as you do let the belly inflate like a balloon.

Now exhale and release,

Feeling your stomach relax and soften.

Move your attention to your chest and shoulders,

Inhale deeply and as you exhale feel your back relax and settle in a comfortable position.

Move your attention to your arms and hands,

Inhale,

Exhale and release,

Letting your arms and hands and fingers relax completely.

Now transition up to your neck,

Inhale deeply and as you exhale feel your neck and throat relax.

Finally move your attention to your face and head,

Inhale deeply and as you exhale soften the muscles of your face,

Your forehead,

Eyebrows and the space in between them.

Bring your attention to the top of your head and then the back of your head.

Take a moment to enjoy the deep sense of relaxation you have created.

Notice how your body feels now compared to when you started.

Continue to breathe deeply and slowly.

Feel free to stay here as long as you like or as long as you need.

When you're ready,

Gently wiggle your fingers and toes and slowly open your eyes.

I hope that you will carry this sense of relaxation with you throughout your day or evening.

Thank you for practicing with me,

See you next time.