Progressive muscle relaxation is an exercise that relaxes your mind and body by progressively tensing and relaxing muscle groups throughout the entire body.
You will tense each muscle group vigorously,
But without straining,
And then suddenly release that tension and feel the muscle relax.
You will tense each muscle for about 5 seconds.
If you have any pain or discomfort at any of the targeted muscle groups,
Feel free to omit that step.
Throughout this exercise,
You may even visualize the muscles tensing and then a wave of relaxation flowing over them as you release that tension.
It's important that you keep breathing throughout this exercise.
Now let's begin.
Begin by finding a comfortable position,
Either sitting or lying down,
In a location where you won't be interrupted.
Allow your attention to focus only on your body.
If you begin to notice your mind wandering,
Bring it back to the muscle you're working on.
Take in a deep breath through your abdomen.
Hold that for a few seconds.
And then release it slowly.
And then,
As you breathe,
Notice your stomach rising and your lungs filling with air.
As you exhale,
Imagine the tension in your body being released and flowing out of your body.
And inhale again.
And exhale.
Feel your body already relaxing.
As you go through each step,
Remember to keep breathing.
Now let's begin.
Tighten the muscles in your forehead by raising your eyebrows as high as you can.
Hold that for about 5 seconds.
And abruptly release,
Feeling the tension fall away.
Now smile widely,
Feeling your mouth and cheeks tense.
Hold that for 5 seconds.
And release,
Appreciating the softness in your face.
Next,
Tighten your eye muscles by squinting your eyelids tightly shut.
Hold for 5 seconds.
And release.
Gently pull your head back as far as you can as if you were looking towards the ceiling.
Hold for about 5 seconds.
And release,
Feeling the tension in the back of your neck melt away.
Now feel the weight of your relaxed head and neck sink.
Breathe in and out.
In and out.
Letting go of all of the stress.
In and out.
Now tightly,
But without straining,
Clench your fists.
And hold this position until I say stop.
Hold.
Hold.
Stop.
And release.
Now flex your biceps.
Feel the buildup of tension.
You may even visualize that muscle tightening.
Hold for about 5 seconds.
And release,
Enjoying that feeling of relaxation in your arms.
Breathing in and out.
Now tighten the triceps,
The back of the arms.
By extending your arms out and locking your elbows.
Hold for 5 seconds.
And now releasing.
Now lift your shoulders up as high as they can go,
As if to touch your ears.
Hold for about 5 seconds.
And now quickly release,
Feeling them become very heavy.
Tense your upper back now,
By pulling your shoulders back,
Trying to make your shoulder blades touch.
Hold.
Hold.
Hold.
And now release.
Now tightening your chest,
By taking a deep breath in and holding it for 5 seconds.
And now exhale,
Blowing out all the tension.
Now tighten the muscles of your stomach,
By sucking your stomach in towards your spine.
Hold for about 5 seconds.
And release.
Now gently arch your lower back.
Feel the muscles of your spine tightening.
Hold for about 5 seconds.
And now letting go.
Feel the limpness and heaviness in your upper body.
Letting go of the tension and stress.
Now tightening your buttocks.
Hold for about 5 seconds,
Feeling the tension in your hips.
And now release.
And imagine your hips falling loose.
Now tightening your thighs,
By pressing your knees together,
As if you're holding a penny between them.
Hold.
Hold.
And now releasing.
Now flex your feet,
Pulling your toes upwards towards you and feeling the tension in your calves.
Hold for about 5 seconds.
And then relax,
Feeling the weight of your legs sinking down into the surface below you.
Now point your toes away from you and curl your toes under,
Tensing your feet and your calves.
Hold this.
And now release.
Realizing how heavy and relaxed your body has become,
Being fully supported by the surface below you as you sink into it.
Now imagining a wave of relaxation slowly spreading through your body,
Beginning at your head and going all the way down to your feet.
Feel the weight of your relaxed body.
Breathe in.
And out.
In.
And out.
And out.
And out.
And out.
And out.
And out.
And out.
And out.
And out.
In.
In and out.
In and out.
