Progressive muscle relaxation is a technique that can help ease the stress or anxiety in your body.
You will tense and relax different muscle groups throughout your body.
You don't want to overdo it here or cause an injury.
Go to the point of the first discomfort or feeling of warmth in your muscles.
Notice how good it feels once you've relaxed each muscle group.
This exercise can provide immediate relaxation,
But the benefits will increase if you practice often.
The more you try this exercise,
The more your body will know what to do when you feel tension or stress.
Sit back or lie down in a comfortable position.
Close your eyes if that's comfortable,
Or look with a soft gaze.
Begin by taking a deep breath and noticing the feeling of air filling your lungs.
Hold your breath for a few seconds.
Release the breath slowly and let the tension leave your body.
Take in another deep breath and hold it.
Again,
Slowly release.
Even slower now,
Take another breath.
Fill your lungs and hold the air.
Slowly release the breath and imagine the feeling of tension leaving your body.
Now,
Move your attention to your feet.
Tense your feet by curling your toes and the arches of your feet.
Hold on to that position and notice what it feels like.
And release.
Notice the new feeling of relaxation.
You don't have to do anything.
Just notice.
Next,
Focus on your lower legs.
Tense the muscles in your calves.
Hold them tightly and pay attention to that feeling.
Release the tension from your lower legs.
Again,
Notice how your legs feel when they are relaxed.
Remember to continue to take deep breaths.
Now,
Tense the muscles of your upper leg and hips.
You can do this by tightly squeezing your thighs together.
Make sure you feel tension without going to the point of strain.
Now relax and feel the tension leaving your muscles.
Begin to tense your stomach and chest.
You can do this by sucking your stomach in.
Squeeze harder and hold the tension.
A little bit longer.
And release.
Allow your body to go limp.
Let yourself notice the feeling of relaxation.
Continue taking deep breaths.
Breathe in slowly.
Notice the air fill your lungs and hold it.
Release the air slowly.
Feel it leaving your lungs.
Now,
Work the muscles in your back by bringing your shoulders together behind you.
Hold them tight.
Tense them as hard as you can without straining and keep holding.
Release the hold from your back.
Feel the tension slowly leaving your body and the new feeling of relaxation.
Notice how different your body feels when you allow it to relax.
Flex the muscles in your arms all the way from your hands to your shoulders.
Make a fist and squeeze it all the way up your arm.
Hold it.
Notice the tightness from your fists,
Arms,
And shoulders.
Notice the feeling of relaxation in your fingers,
Your hands,
Your arms,
And shoulders.
Notice how your arms feel limp and at ease.
Move up to your neck and your head.
Release in your neck by distorting the muscles around your eyes and mouth.
Release the position.
Again,
Notice the feeling of relaxation.
Finally,
Tense your entire body.
Put tension to every muscle you can.
Flex your feet,
Legs,
Stomach,
Chest,
Arms,
Head,
And neck.
Tense harder but without strain.
Hold it.
Now release.
Let your whole body feel at ease.
Pay attention to this feeling of relaxation and how different it is from the feeling of tension.
Begin to wake your body up by slowly moving your muscles.
Adjust your arms and legs.
Stretch your muscles.
Take a nice deep breath in and exhale.
When you're ready,
Open your eyes.
