Progressive Muscle Relaxation To Relieve Anxiety (Seated)

Jacobson’s Progressive Muscle Relaxation is a technique designed to help individuals with anxiety disorders. This practice emphasizes recognizing the contrast between tension and relaxation. By practicing it daily, it can serve as an effective homework exercise to help alleviate anxiety symptoms.
This exercise was designed to be performed seated.

Transcript

Welcome to this progressive muscle relaxation exercise. This exercise was designed to be performed while seated in a chair. Please find a comfortable position and allow your hands to rest gently in your lap. And if you feel comfortable, Close your eyes. Start by taking a few deep breaths in. And slowly exhale. Start by slowing down. And connecting to your breath. In this exercise we'll go through a series of muscle groups, Tensing each one for a few seconds and then letting go. Allow yourself to feel the contrast between tension and relaxation. If at any point of the exercise you feel some kind of discomfort, Feel free to skip that muscle group for just as needed. So start by making a fist with both hands. And when I say now and only then, I want you to contract the muscles with all your strength. And when I say now and only when I say now you will contract the muscle with all your strength and now Squeeze. Hold on tight. Peace. Hold it. And release. Feel the tension leaving your hands and forearms. Let the arm feel heavy and relaxed. Now moving to the upper arms. I'm going to ask you to hold the underside of the chair seat with both hands and when I say now You will pull it in your direction with full strength. And now. Hobbit. Hold it. Feel the tension in your biceps Hold it. Release, Relax. Feel the warmth and heaviness in your arms and let them completely relax. Holding up to your shoulders. And the shoulders are usually contracted when someone is tense we hold a lot of stress in this area So I will ask you to pull your shoulders up towards your ears. And now, Dance. Hold it. Hold it with all your strength moving up And release, Relax. Let them drop all the way down. Let all the tension melt away. And notice the difference between being tense and being relaxed completely relaxed Now we're going to move to the face, Pressing your tongue firmly against the roof of your mouth. And now. Hold it. Pressing your tongue with all your strength. Hold. Hold it Just one more. Hmm. Let it go completely. When we are tense it's common to contract the muscles in the lower third of the face. Notice if you are holding any tension in your jaw, Your cheeks. All around your mouth. Now I'm going to ask you to clench your jaw and add the muscles in your lips and chin. Feel the tension in your cheeks. And now. Hold it. Hold it. Control. Contract. And release allow your jaw to hang slightly open and let it completely relax release gently release this tension letting go And notice the difference between tenths. And relaxed muscles. Now raise your eyebrows and at the same time tighten your forehead. And now. Contract. Contract. Hold it. Hold it. Hold it. And release. Let the forehead smooth out. Relax. And breathe. Now squeeze your eyes shut tightly, As tight as you are able to. And now. . . Squeeze your eyes. Squeeze. Hold it. Hold it. Contract. Mm-hmm. Really? That your eyelids feel soft and relaxed. Let go completely of any tension that you have here. Now to relax your neck muscles try rotating your head very slowly. Notice how all the muscles gradually unwind and do this as slowly as possible. Slowly rotating your head. Observe the difference between being tense and relaxed on each side of your neck. Now moving down. To the torso. Taking a few slow deep breaths and focus on your abdomen. Notice the expansion and contraction of these muscles on the inhale and on the exhale And now on the next inhale, Send your breathing to your belly, Slowly and deeply expanding the belly. And on the exhale, Let go of all the tension. Inhale and expand your belly slowly And exhale and let go all the tension. And say to yourself, I'm relaxed. I feel calm. This is easy. I'm completely at peace. Breathe as slowly as you can. Moving to the lower part, Extending your legs out in front of you to engage the muscles in your thighs and abdomen. And now hold it, Hold it. Feel the contraction and release release let your legs down and take a moment to feel the contrast between tension and relaxation in your muscles Let your legs sink into relaxation. Relax completely the muscles in your legs. Firmly plant your feet on the ground to engage the muscles in your calves and legs with full strength. Now. Full strength against the floor, Planting your feet on the ground. Hold it. Hold it. And release. Feel these muscles melting down, Relaxing. Now to the lower leg. Pull your toes towards you And now, Hold. Hold for. . . Hold it, Feel the tension in your calves and feet. Hold it and release. Release, Notice the softness in your leg, Notice the difference between tension and relaxation. Now take a few moments just to notice how your body feels from head to toe. You've released all the tension, Allowing your body to rest deeply. Take a deep breath in. And exhale slowly as slowly as you can Let yourself stay here for a few moments, Enjoying this calm, Relaxed state. When you're ready, Gently bring your awareness back to the room. Start by wiggling your fingers, Your toes. And when you feel ready, Slowly open your eyes.