5 Minute PMR Muscle Relaxation

In this meditation we will engage in PMR progressive muscular relaxation. Throughout life we can pick up strains, tender areas, tight muscle points that we often ignore and they become that niggle that constantly effects our mood throughout the day. The idea behind muscle relaxation is to allow your body to fully relax and let go of all aches, tensions and strains.

Transcript

This five minute meditation is designed to help calm you in a short space of time.

Firstly I want you to get comfortable and know that if any thoughts come to you throughout this meditation,

Don't try to stop them.

The act of trying to stop them is actually counter productive,

So just simply let them be and refocus on my voice.

We're going to start with thinking about our feet and our toes.

I want you to allow them to be relaxed fully.

All the small muscles in your feet and the surrounding area in your ankles and your heels.

I want you to just let them loose.

Allow them to be free and in no way rigid or forced against the floor.

Fully relax them.

Now moving up to your shins and your calf and your knees,

Just focus on that area for a moment.

Allowing that area to be calm.

Allowing that area to be relaxed and nimble and free.

You may begin to feel a tingling sensation.

I want you to imagine a calming white light surrounding that area.

A healing light.

This light can only do good for your body.

Now moving up towards your hips and your glutes and your abdomen,

Imagine that light washing around like a washing machine.

Clearing the area,

Loosening all the tight muscles in that area,

The aches,

The pains.

Just feel free in that area.

Now moving up towards your chest and your neck and shoulders,

I want you to repeat the same visualisation of this white light swirling around that area and loosening all the aches and pains.

During this time,

Just breathe softly and naturally.

Now finally moving up to your head.

This is the area where we experience the most blockages in our life.

Psychological stresses,

Worries,

Anxieties,

All derive from this area.

So really begin to speed up the swirling of that white light like a washing machine.

So you can rapidly clean the area.

So you can think freely and behave freely.

And feel at ease.

As I said,

This was just a quick five minute meditation today to help you get off to a good start of the day or a good end to the day.

And I hope that you feel at peace and more at ease.

Thank you for listening.