Less Stress In 10 Days Via Progressive Muscle Relaxation

During this 10-day course you will learn how to release the stress of everyday life by alternating between tensing and relaxing your muscles. Using the established concept of Progressive Muscle Relaxation, you will learn how to get in better contact with your body and how to self-determine the calmness of your body and mind. After a welcome and a relaxation tip for each session, you will be gently guided to a body scan meditation as an introductory exercise. You will then gradually connect consciously with each muscle group, using Kevin's guidance, to achieve a comfortable state of relaxation. The instructions are easy to learn and focus on the essentials, thanks to their concise, digestible form.

By the end of the course, you will learn all about stress management, relaxation, and self-determined calm; reduce muscle tension, and improve the connection between your body and mind.

Lección 1: Introduction To Progressive Muscle Relaxation

After this first session you will understand the basic principles of the progressive muscle relaxation method, that you can use for self-determined relaxation whenever you need to calm down. I will show you how to find a comfortable position, how to breathe to support the relaxation, and what you can do to avoid distraction. At the end I will offer you a body scan that will help you get in contact with your body, and which will be used in the next sessions.

Lección 2: Relaxation Of Your Hands & Arms

After a short introduction, I will gently guide you through the entry ritual, body scan meditation, to a relaxed state, so that you can ground yourself in peace and connect with yourself. With the help of the first exercise for concentrated tension and relaxation - hands and arms - you will get the first sense of achievement and experience of progressive muscle relaxation.

Lección 3: Relaxation Of Your Neck & Shoulders

After a short introduction, I will gently guide you through the entry ritual, body scan meditation, to a relaxed state, so that you can ground yourself and connect with yourself. In the second exercise - neck and shoulders - you will learn to relax this area of the body in a targeted way. I will guide you through this exercise in an easy manner.

Lección 4: Relax Your Abdomen & Pelvic Floor

After a short introduction, I will gently guide you through the entry ritual, body scan meditation, to a relaxed state, so that you can ground yourself in peace and connect with yourself. In the third exercise - abdomen and pelvic floor - you will learn to specifically relax this area of the body. I will guide you through this exercise in an easy manner.

Lección 5: Relax Your Nose & Jaw

After a short introduction I will gently guide you through the entry ritual, body scan meditation, to a relaxed state, so that you can ground yourself in peace and connect with yourself. In the fourth exercise - nose and jaw - you will learn to relax this area of your body. I will guide you through this exercise in an easy manner.

Lección 6: Relax Your Forehead & Cheeks

After a brief introduction, I I will gently guide you through the entry ritual, body scan meditation, to a relaxed state, so that you can ground yourself in peace and connect with yourself. In the fifth exercise - forehead and cheeks - you will learn to specifically relax this area of the body. I will guide you through this exercise in an easy manner.

Lección 7: Relax Your Thighs & Lower Legs

After a brief introduction, I will gently guide you through the entry ritual, body scan meditation, to a relaxed state, so that you can ground yourself and connect with yourself in peace. In the sixth exercise - thighs and lower legs - you will learn to specifically relax this area of the body. I will guide you through this exercise in an easy manner.

Lección 8: Relax Seven Muscle Groups

After a brief introduction, I will gently guide you through the entry ritual, body scan meditation, to a relaxed state, so that you can calmly ground yourself and connect with yourself. In the seventh exercise - Seven Muscle Groups - you will learn how to specifically relax seven muscle groups sperately. I will guide you through this exercise in an easy manner.

Lección 9: Relax Four Muscle Groups

After a brief introduction, I will gently guide you through the entry ritual, body scan meditation, to a relaxed state, so that you can calmly ground yourself and connect with yourself. In the eighth exercise - Four Muscle Groups - you will learn how to specifically relax four muscle groups. I will guide you through this exercise in an easy manner.

Lección 10: Relax All Muscle Groups

After a brief introduction, I will gently guide you through the entry ritual (body journey) to a relaxed state, so that you can calmly ground yourself and connect with yourself. In the ninth and last exercise - all muscle groups - you will learn to use all muscle groups specifically for relaxation. I will guide you through this exercise in an easy manner.

Reviews

I have used PMR for some years but this course gave me explanations and variations on the technique that will allow me to refine my own practice in the future. It was a good course and well worth doing.

Thank you, i think i am gonna keep doing this for a long time.