Hi and welcome to this guided progressive muscle relaxation session
I invite you to come and lie down in a place where you are comfortable
and you won't be disturbed for the next while
So settle into this position now
Bring the body to stillness
Close the eyes
And let's begin
So I'd like you to bring your attention down to the feet now
Especially down to the toes
And as you take a deep breath in now through the nose
See if you can scrunch up the toes nice and tight
And on the exhalation
Relax,
Release all tension through the toes
And repeat
Deep breath in through the nose,
Scrunching up the toes
And exhale,
Letting go completely
And one more time,
Breathing in
Scrunching,
Tensing the toes,
Hold for a moment
And breathing out,
Let go of all tension through the toes and feet
And bringing your attention to the ankles now
Take a deep breath in and see if you can tense in and around the ankle joints
And as you breathe out,
Letting go of that tension
Breathing in,
Tensing in and around the ankles
And breathing out,
Complete relaxation flowing through the ankle joints
And just one more time,
Breathing in,
Tense the ankles
Breathe out,
Release
Release
Now shifting focus to the calf muscles
Become aware of your calf muscles
Take a deep breath in through the nose,
Tensing the calf muscles
Breathe out,
Release
Breathe in,
Tensing the calves
And breathe out,
Deeply letting go
And one more time,
Nice deep breath in,
Filling the lungs,
Tensing the calves
Hold
And release the breath,
Release the tension
Deeply relaxed through the lower legs now
Now bring attention to your knees and thighs
And with a deep breath in,
Pull the kneecaps up and tense the thighs
And on the exhalation,
Let go
Breathe in,
Pull the kneecaps up again,
Tensing the thighs
Exhale,
Let go of all tension
And one more time,
Deep breath in,
Kneecaps pulling up,
Thighs tense
Exhale,
Release,
Relax
Focusing on the glutes now,
Take a deep breath in,
Tense the glutes
Exhale,
Release
Deep breath in,
Tensing the glutes again
Exhale,
Letting go
Inhale,
Tensing the glutes one more time
Hold
And release
Complete relaxation flooding through the glutes
Now let's shift focus to the abdomen
Take another deep breath in through the nose and tense the abs as best you can
And as you exhale,
Relax the abdominal muscles
Breathe in again and then tense the abs
Hold that tension and then let go completely
One more time,
Take a deep breath in,
Engage the abdominal muscles
Exhale,
Let go and soften completely through the abdominal region
As you now move up to the chest and the pectoral muscles
Take a good breath in and see if you can activate and tense the muscles of the chest
On the exhale,
Letting go
Another deep breath in,
Tensing the muscles of the chest
Exhale,
Release
One more time,
Breathing in,
Tensing the chest
Exhale,
Release
Completely relaxed through that region now
Focus on the shoulders and neck now
Take a deep breath in and just shrugging the shoulders up around the ears without strain
And exhale,
Release
Inhale,
Shrugging the shoulders up around the ears,
Tensing the region without straining
Exhale,
Let go
And one more time,
Deep breath in,
Shrugging shoulders
Exhale,
Release and relax through the shoulders and the neck
And now bring your attention to the upper arms
Take a deep breath in and squeeze tight the muscles of the upper arms
And as you exhale,
Release
Breathe in,
Tensing the muscles of the upper arms again
Exhale,
Total relaxation through the upper arms
And one more time,
Breathing in,
Bring tension to the upper arms
Let go as you breathe out
And shift your attention down to the forearms now
Breathe in,
Squeezing tight the muscles of the forearms,
Tight as you safely can
And exhale,
Completely relaxed
Breathe in and tense that same region
Breathe out and let go
Breathing in,
Tensing the forearms one last time
Breathe out,
Relax
Focusing on the hands now
Taking care of any joint concerns in the hands,
But otherwise take a deep breath in
Squeeze the hands into a tight fist,
As tight as you safely can
Relax as you let go
Breathe in,
Making a tight fist again
Breathe out,
Let go
Last time for the hands,
Breathing in,
Make a tight fist,
As tight as you can and hold
And relax completely,
Breathing out
Total relaxation flowing through the hands now
As we shift our focus up to the face
Take a deep breath in and scrunch up the muscles of the face,
Closing the face down,
Scrunched and tight
Exhale,
Feel the relaxation flood through the face
Breathing in,
Scrunching up the face again
Breathe out and soften through the face
Breathe in,
Scrunching up the face once again
Hold the tension,
Hold the breath
And relax now,
Completely relaxed through the facial muscles
And now to complete this muscle relaxation practice
We'll cover everything we've done now,
From the feet right up to the face
So begin to draw in a nice deep breath in as you do,
Scrunching up the feet,
Tightening the legs,
The backside,
Abdomen
Hands and arms,
Chest right up to the face
And relax,
Letting go of the whole body
And repeat that again,
Deep breath in,
Whole body,
Tense,
Tight
Holding the breath,
Holding the tension
And letting go and feel that relaxation flood through the body
One last time,
Deep breath in,
Tension through the whole body,
Engaging everything you can
And a big exhale,
Completely letting go
All tension melting away,
Relaxed
Very good
And just resting here for a while
Aware of your body
From the top of the head to the tips of the toes
Resting in that awareness of the relaxed,
Heavy body
And to finish,
We'll just breathe in a way to further relax the body and mind
So you can draw in a good breath through the nostrils
And breathe out slowly,
Try to elongate the exhalation
And just continue to breathe in this way for a few more breaths
Nice breath in through the nose
A long,
Slow breath out through the nose or mouth
A long,
Slow breath out through the nose or mouth
Continuing to be aware of the body,
Inhabiting the body fully
But breathing in that way,
It brings you into a deeper and even more profound state of relaxation
Deep breath in,
Long breath out
The body continues sinking,
Becoming even more heavy
And even more deeply relaxed
As you continue breathing in and breathing out slowly
Well done
And it's now time for us to come to the end of this relaxation practice
So you can discontinue that deliberate breathing
Let the breath return to a natural breath
Take your attention out to the hands and the feet,
Fingers and toes
And very slowly start wiggling the fingers and the toes
Bringing some movement back
Maybe you'd like to start turning the wrist
Maybe you'd like to start turning the wrists and ankles
And then maybe stretching out through the arms and the legs in any way that feels comfortable
And when you're ready,
You can slowly open your eyes
And go on with the rest of your day
I do hope you're feeling much more relaxed,
Less stressed and less anxious
And remember you can come back and use this practice whenever you like
And it is something you can improve,
A skill you can get better at
My name is Rishi from Good Karma Meditations
And I wish you a wonderful rest of your day
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Thank you
