This progressive muscle relaxation meditation is an exercise to help teach you how to identify where you may be holding tension in your body and release it.
During the meditation you'll practice intentionally creating tension by slowly contracting various muscles on the in-breath and then releasing the contraction of the muscles as you release the breath.
This practice can provide an immediate feeling of relaxation during the meditation and when practiced frequently your ability to recognize tension in the body increases and you'll have the skills to help you release it.
During this exercise take care not to create so much tension that you reach a point of strain.
This is not a no pain no gain experience and avoid any areas where you have an existing injury or pain.
I'd encourage you to really pay attention to the contrast between the feeling of tension you'll create in each muscle and the feeling of relaxation that comes when that muscle is released.
We'll coordinate the in-breath with the creation of tension and at the top of that in-breath hold the contraction for five seconds before slowly releasing the tension while you release the breath.
There will be a 20 second period of silence before we move on to the next area of the body.
You can be seated for this meditation or if you prefer you can lie down in a comfortable position.
Let's begin.
During the meditation your eyes can be closed or you can have them capped with your gaze lowered.
If you feel like you need to open your eyes during the meditation feel free to do so and then when you're ready close or cap them again and return to the meditation.
Mindfully take a full breath in and slowly let it out.
Mindfully take another full breath in and at the top of the in-breath hold for five seconds and slowly let it out.
Pay attention to the sensation of the breath.
You might notice the sensation of the cool air passing through your nostrils as you inhale and then you might notice the slightly warmer sensation of the air passing through your nostrils as you exhale.
Let's encourage an even deeper state of relaxation by intentionally making your next few breaths a little bit bigger,
A little bit deeper,
And a little bit longer.
As the rhythm of your breath draws you into deeper states of relaxation perhaps the otherwise subtle movements of your body are becoming more noticeable.
Perhaps you notice the rise and fall of your chest as you breathe in and then out.
Perhaps you notice the rise and fall of your belly as you breathe in and then out.
Or perhaps you notice nothing at all.
Let's begin by directing your attention to your feet.
As you slowly inhale begin to tense your feet by curling your toes and contracting the muscles of the arch of your foot.
Pause at the top of the in-breath and hold the contraction for five seconds.
As you slowly release your breath gently release the contraction of the muscles of your foot.
Next direct your attention to your lower leg.
As you slowly inhale begin to tense the muscles of your calves.
Pause at the top of the in-breath and hold the contraction for five seconds.
As you slowly release the breath gently release the contraction of your calf muscles.
See if you can notice the difference between the tensed and the relaxed state.
Next direct your attention to your upper leg.
As you slowly inhale begin to tense your thigh muscles.
You can do this by tightly squeezing your thighs together and squeeze to the point of tension without going to the point of strain.
Pause at the top of the in-breath and hold the contraction for five seconds.
As you slowly release your breath gently release the contraction of the thigh muscles.
Direct your attention to your torso.
As you slowly inhale begin to tense the stomach and chest muscles.
Pause at the top of the in-breath and hold the contraction for five seconds.
As you slowly release your breath gently release the contraction of these muscles.
Direct your attention to your shoulders and upper back.
As you slowly inhale begin to tense your back muscles by drawing your shoulder blades together behind you.
Pause at the top of the in-breath and hold the contraction for five seconds.
As you slowly release your breath gently release the contraction of your shoulder blades.
Direct your attention to your hands.
As you slowly inhale begin to tense the muscles of your hands by making tight fists.
Pause at the top of the in-breath and hold the contraction for five seconds.
As you slowly release your breath gently release your fists.
Direct your attention to your arms.
As you slowly inhale begin to tense the muscles of your forearms and your upper arms.
Pause at the top of the in-breath and hold the contraction for five seconds.
As you slowly release your breath gently release the contraction of your arm muscles.
Direct your attention to your face.
As you slowly inhale begin to tense the muscles of your face by squeezing your eyes shut.
Pause at the top of the in-breath and hold the contraction for five seconds.
As you slowly release your breath gently release the contraction of your eyes and mouth.
Direct your attention to your entire body.
As you slowly inhale begin to tense the muscles of your feet,
Legs,
Stomach,
Chest,
Hands,
Arms,
And face.
Remember to avoid going to a point of straining.
Pause at the top of the in-breath and hold the contraction for five seconds.
As you slowly release your breath gently release the contraction of your muscles.
Allow your whole body to go limp.
Gently release the contraction of your muscles.
Allow your whole body to go limp.
Pay attention to the feeling of relaxation and notice how it's different from the feeling of tension.
We'll spend the next three minutes in silence.
During this time breathe naturally.
Should your mind wander during this time,
Which is natural,
Bring your attention back to your breath.
Back to the sensation of the breath entering and exiting through your nostrils.
Back to the gentle rise and fall of your chest or stomach.
And I'll keep track of the time.
Keeping your eyes closed start to take some deeper breaths now as you begin to transition out of your practice.
Slowly reacquaint yourself with the sensation of being in your environment.
Notice the space your physical body is taking up.
Begin to wake your body up by slowly moving your muscles,
Perhaps adjusting your arms or legs,
To simply allowing for any movement that your body is asking you for.
Notice the feel of the surface beneath you.
Notice the sounds around you.
Perhaps you notice a lingering taste in your mouth.
And when you're ready you can slowly open your eyes.
