Progressive Muscle Relaxation For Parents

This guided meditation track is a gentle sanctuary amidst the demands of daily life for a parent. All caregivers need rest and you will be reminded that you are inherently deserving of rest—an essential pause to recharge so you can continue being your best self for the people who need you. Through step-by-step progressive muscle relaxation, this track helps you release physical tension and sink into relaxation. It then transitions into a soothing space of effortless rest, anchored by the mantra "I deserve rest." This powerful affirmation allows you to reconnect with your worth and embrace the restorative quiet you need to thrive. Come back to this guided meditation whenever you are tired.

Transcript

As parents,

We can often get exhausted from the constant giving,

And we feel guilt when we feel that our children or partners are being too much for us.

This constant tug of war of emotions,

Of wanting to be the best parent and person,

But at the same time,

Not having enough time for yourself,

Can be,

In itself,

Very draining for the soul.

And while we wish to just drop everything and run away sometimes,

We know we can't remove the responsibilities of being a parent,

But we can get better at making space for ourselves.

You are a human being that needs nurturing,

Too.

You are allowed to rest,

And you are allowed to say,

This is too much for me now,

I just need a break.

And you know you'll be able to come back to be a better giver once you have rested,

And have done something that lifts your spirit.

Find a quiet and comfortable space where you can sit or lie down.

Let this time be just for you,

Free from the demands of your day for the moment.

Begin by taking a deep breath in through your nose,

And just feel how your body expands.

Hold your breath for a moment,

And slowly release it through your mouth.

Bring your hands to rest softly on your lap or on your sides.

There is no need for any special meditative position here.

Your comfort is most important for the next 10 minutes.

All I ask is that you have a straight spine,

So that we can breathe well during this time.

If you have glasses,

Make sure to take them off now.

And let's bring our eyes to a close.

Now that you've created a comfortable nest for yourself,

We will go through a simple progressive muscle relaxation process to release the tension from your body.

We will tense up one area of the body at a time,

And relax as you breathe out through your mouth.

After each area,

We will breathe in a comfortable manner,

As deeply or as shallow as you like,

Before moving on to the next.

Let's begin at our feet,

Pulling your toes up towards your face,

Squeezing the feet tight,

Inhaling,

Exhale and let go.

Now straighten your legs fully,

Squeeze those quads tight,

Take that in-breath into the body,

Out through the mouth,

Let go.

Next,

Let's clench up the buttocks and the tummy,

Squeezing it tight,

Hold your breath in,

As you breathe out,

Release the glutes and the tummy,

And soften.

Next,

We are going to squeeze our arms into our body,

As if trying to explode the body,

Squeezing tight,

Inhaling here,

And out,

Releasing the body.

And for the last one,

We are going to tighten our entire body together.

I want you to pull your toes up towards your face,

Clench your fists,

Now tightly squeeze your arms into your body,

Tighten the belly,

Tighten the glutes,

Tighten the quads,

Hold it tight,

Breathe it in,

And let your biggest exhale go.

The moment you are secure and safe,

And the world can be yours.

Reviews

Dr MJ. Thanks for sharing this simple and highly effective practice. Going into my day with a sense of calm, and peace. Blessings 🙏🏻