Progressive Muscle Relaxation

Hello there,

This is Moira Hutchison with another special guided meditation for you.

This one is called Progressive Relaxation.

So just start by finding a comfortable position.

You could be sitting.

You could even be standing or lying down.

You can change your position at any time during this relaxation exercise to make yourself more and more comfortable as required.

And so the first progressive muscle relaxation exercise is breathing.

So breathe in forcefully and deeply.

Hold it slightly.

Hold it.

Hold it.

And now release.

Let all the air go out slowly and release all of the tension.

Good.

And now another deep breath.

In.

Hold it.

Hold it.

And then exhale slowly,

Allowing all the tension to leave your body with the breath.

And now breathing even more slowly and gently.

Breathe in.

Hold.

And out.

Breathe in.

Hold.

And out.

Breathe in.

And out.

And out.

And out.

And out.

And out.

And out.

And hold.

And then breathe out.

And just continue to breathe slowly and gently,

Allowing your breathing to relax you,

Finding your natural right rhythm.

Next progressive muscle relaxation exercise,

We're going to do focuses on relaxing the muscles of your body.

Start with the large muscles of your legs.

Tighten up all the muscle of your legs.

Tensing them even more.

Tenser and tighter and hold on to this tension.

Feel how tight and tense the muscles in your legs are right now.

Release the muscles harder,

Tighter.

Continue to hold this tension.

Feel those muscles wanting to give up this tension.

Hold it for a few moments more.

And now relax.

Let all the tension go.

Feel the muscles in your legs going loose,

Limp and relaxed.

Notice how relaxed your muscles feel now.

Feel the difference between tension and relaxation.

Just enjoy the pleasant feeling of relaxation in your legs.

And now focus on the muscles in your arms.

In your shoulders,

Your upper arms,

Your lower arms,

Your hands.

Squeeze your hands into tight fists.

Tense the muscles in your arms and hands as tightly as you can.

Squeezing harder and harder.

Hold the tension in your arms,

Your shoulders and your hands.

Just feel the tension in these muscles.

Hold it for a few moments more.

And now release.

Let the muscles of your shoulders,

Your arms and your hands just relax and go limp.

Feel that relaxation as your shoulders lower into a more comfortable position.

And your hands just relax at your side.

Allow all the muscles in your arms to relax.

Relax completely.

Focus again on your breathing.

Slow,

Calm,

Even regular breaths.

Breathe in relaxation.

And breathe out any tension.

Breathing in relaxation.

And breathing out any tension.

Just continuing to breathe slowly and rhythmically.

Now focus on the muscles of your backside.

Tighten these muscles all around your pelvis,

Your backside,

Your hips.

Tighten them all up as much as you can.

Hold on to that tension.

And then relax.

Relax all those muscles.

Softening,

Relaxing.

And then tighten the muscles of your back all along your spine,

Your entire back.

Feel your back tightening,

Pulling your shoulders back and tensing the muscles all along your spine.

You can even arch your back slightly as you tighten those muscles.

Hold tight,

Tight,

Tight,

Tight.

Hold on.

And then relax.

Let all that tension go.

Feel your back comfortably relaxing into good and healthy posture.

And turn your attention to the muscles of your chest and your stomach.

Your whole torso area,

Tighten and tent all these muscles.

Even tighter.

And tighter,

Still hold this tension.

And then release.

Relax the muscles of your trunk,

Of your whole torso.

Still breathing nice and calmly.

Feeling this relaxation.

And then finally tighten all of the muscles of your face.

Scrunch your eyes shut tightly.

Wrinkle your nose,

Tighten your cheeks and your chin.

Tight,

Tight,

Tight,

Hold this tension in your face.

Your jaw tight.

And then relax.

Release all the tension.

Just notice how wonderful that feels.

Feel how relaxed your face is.

Your face and your jaw all relaxed.

And then just notice all of the muscles in your body from tip to toe.

Notice how relaxed your muscles feel.

And just allow any last wee bits of tension to drain away.

Using your breath softening.

Enjoy the relaxation you're experiencing.

Notice your calm breathing.

Your relaxed muscles.

Just enjoy the relaxation for a few moments.

And you're ready to return to your usual level of alertness and awareness.

Slowly bringing your attention.

Reawakening your body.

Wiggling your fingers and toes a little.

Moving your arms,

Maybe having a stretch.

Shrug your shoulders.

Have a nice stretch if you like.

And we'll just end this progressive muscle relaxation feeling calm and refreshed.