To begin this relaxation exercise,
Please find a comfortable position where you can relax your muscles such as lying down or sitting in a supportive chair.
This progressive muscle relaxation exercise should not cause any pain or discomfort.
If you experience discomfort when tensing your muscles,
Stop or ease up.
Listen to your body and make sure that you remain comfortable for the duration of this exercise.
When you are ready to begin the progressive muscle relaxation,
Close your right hand into a fist.
Squeeze tightly,
Feeling the tension of the muscles of your hand and lower arm.
Hold as you breathe in and relax,
Breathing out.
Let all the tension go as you gently close your eyes.
Now tighten your left hand into a fist,
Squeezing tightly.
Feel the muscles of your hand and lower arm as they are very tense.
Breathe in,
Holding the tension and relax.
Concentrate now on your shoulders as you continue the progressive muscle relaxation.
Raise them up towards your ears,
Holding your arms tight against your sides.
Tense the muscles of your upper arms and shoulders.
Hold that tension.
Breathe in.
Relax.
Breathe out.
Letting all of the tension go.
Notice the difference in how your muscles feel.
Notice what it feels like for your muscles to be tense and what it feels like to be relaxed.
Progressive muscle relaxation allows you to see how a relaxed muscle differs from a tense muscle.
Turn your attention to the muscles of your face.
Tighten the muscles of your face by squeezing your eyes tightly shut.
Holding your lips tightly together.
Feel the tension of the muscles of your face.
Hold.
Breathe in.
And relax.
Breathe out.
Let your face relax and become limp.
Tighten the muscles of your jaw now.
Holding your teeth tightly together.
Breathe in.
Hold.
Hold.
And relax.
Breathe out.
And let your jaw drop loosely.
Calm and relax.
Proceed now to the muscles of your back.
Continue the progressive muscle relaxation.
Stretch your back slightly and pull your shoulder blades together.
Tightening the muscles of your back.
Hold this tension.
Breathe in.
Continue to hold the tension.
And exhale.
Let all of the tension go.
Let the muscles of your back relax.
Allow these muscles to become loose and comfortable.
Notice the progressive muscle relaxation on the muscles of your chest and stomach.
Bend forward slightly.
Cross your arms in front of you.
Tighten in your chest and stomach muscles.
Hold the tension.
Feel it in your body.
Breathe in.
Breathe out.
Relaxing and letting go.
Feel the muscles relaxing.
Notice the difference between tense and relaxed muscles.
Tighten now the muscles of your buttocks.
Feel your body rise up slightly as you do so.
Hold the tension.
Feel in the tension in these muscles.
Breathe in.
Hold.
And relax.
Breathe out.
Let the muscles become relaxed and loose.
Let all of the tension go.
Focus your attention on the muscles of your thighs.
Tighten these muscles on the front sides and back of your upper legs.
Hold.
Breathe in.
And now breathe out.
Let the tension leave your body as you exhale.
Now tense the muscles in front of your lower legs by raising your feet.
Point your heels down and your toes upwards.
Breathe in.
Hold in the tension.
Now breathe out.
Relax.
Point your toes now and feel the tension in the back of your lower legs and in your feet.
Hold this position tightly.
Feel the tension.
Breathe in.
And exhale.
Allow your muscles to relax.
Feel the relaxation.
Notice the muscles throughout your body.
Take a note of the difference between tension and relaxation.
Find any areas of tension in your body and focus on that one area of tension as you breathe in.
Hold that breath.
Imagine the tension has been held with the air in your lungs.
As you breathe out,
Just let the tension go.
Feel the area of relaxation.
You can use this method to relax any areas of your body that remain tense.
Scan your body now for any areas of tension.
Focus on relaxing each area as you breathe.
If there are any remaining areas that are still tense,
Tighten the muscles in this area.
Hold the tension.
Tighter,
Tighter.
Breathe in.
And relax the muscles.
Notice the difference between tension and relaxing.
See if you can create relaxation at will.
Let your body relax even further.
Deepen in a state of relaxation.
With each breath,
You become even more and more relaxed.
Deeper and deeper.
Breathe in.
And out.
Comfortable.
Relaxed.
Free from tension.
No worries.
Just relaxation.
Enjoy this feeling of relaxation that you are experiencing.
Take note of this feeling of relaxation.
Memorise this feeling so in the future you can picture this relaxed state and feel calmer simply by remembering how relaxed you are.
Take a moment now to observe the relaxation you are feeling and memorise it.
Now it is time to reawaken your body.
You can return to this relaxed state simply by remembering the difference between tension and relaxation.
You can consciously relax your muscles and achieve a calm state of relaxation whenever you need to.
But for now,
Turn your attention to your body.
Feel in your body reawaken.
Feel the energy flow into your body as your muscles reawaken.
But remain free of tension and stress.
Gently move your muscles as you feel a state of wakefulness returning.
Take a few moments to continue to reawaken your mind and body.
Feeling your mind returning to its usual level of alertness.
When you are ready,
Open up your eyes.
Take a deep breath.
And carrying on with your evenings calm and ready to embrace life.
Thank you.
