Progressive Muscle Relaxation - Reduce Stress And Anxiety

Welcome to this guided meditation. Progressive Muscle Relaxation, or PMR, is a technique designed to help reduce stress and anxiety by systematically tensing and then relaxing different muscle groups in the body.

Transcript

Welcome to this guided meditation.

Progressive muscle relaxation or PMR is a technique designed to help reduce stress and anxiety by systematically tensing and then relaxing different muscle groups in the body.

Find a comfortable position,

Either sitting or lying down.

Make sure you are in a quiet space where you won't be disturbed.

Gently close your eyes and take a moment to tune in to your body and mind.

Notice how you feel today without judgement.

Are there any areas of tension or discomfort?

How is your mind,

Busy or calm?

Simply observe these sensations and thoughts as they are.

Allow your thoughts to settle.

You might find your mind wandering at first,

And that's perfectly ok.

Acknowledge any thoughts that come up,

Then gently bring your focus back to your breath.

This time is for you.

Give yourself permission to let go of any concerns or to-do lists.

They can wait.

As we move through this meditation,

You will be guided to tense and then release different muscle groups.

Pay close attention to the sensations you experience.

This practice not only helps to loosen your muscles,

But also encourages a state of mental serenity.

Take a deep breath in and as you exhale,

Allow your body to sink a little deeper into comfort.

Feel the support beneath you,

Whether it's a chair,

A mat or your bed.

Notice how it feels to be fully supported,

With no need to hold yourself up.

Allow this moment to be peaceful,

Knowing you are giving yourself the gift of relaxation and self-care.

Now,

Let's prepare to deepen your breath and begin the journey of progressive muscle relaxation.

Begin by bringing your attention to your breath.

Notice the natural rhythm of your breathing without trying to change it.

Simply observe how the air flows in and out,

Gently and effortlessly.

Now,

Take a deep breath in through your nose.

Fill your lungs completely,

Feeling your chest and abdomen expand as you inhale.

Hold the breath for a moment,

Savoring the fullness of it.

Then,

Slowly exhale through your mouth,

Releasing the breath steadily and completely.

Now,

As you exhale,

Imagine letting go of any tension or stress you might be holding onto.

Repeat this deep breath again.

Inhale deeply through your nose,

Feeling a sense of calm and serenity entering your body.

Hold your breath briefly,

Then exhale slowly through your mouth,

Allowing any remaining tension to melt away.

Take one more deep breath.

Inhale through your nose,

Feeling the air fill your lungs completely.

Hold your breath,

Then exhale through your mouth,

Letting go of any lingering tightness or stress.

Now,

Allow your breath to return to its natural,

Unforced rhythm.

Notice how your body feels as it breathes naturally,

Without any effort on your part.

Bring your awareness to your body,

Starting at the top of your head,

And slowly scanning.

Downwards,

Notice any areas that might feel tense or tight.

As you become aware of these areas,

Imagine sending your breath to them,

Helping them to loosen and soften.

Allow your forehead to become smooth,

Your eyes to soften,

And your jaw to unclench.

Move your attention to your neck and shoulders.

These areas often hold a lot of tension.

Imagine your breath flowing into your neck and shoulders,

Bringing with it a sense of tranquility and ease.

Allow your shoulders to drop,

And feel the weight of the world lifting off them.

Now,

Focus on your arms and hands.

Imagine any tension in your arms dissolving as you exhale.

Let your hands rest comfortably,

Feeling them loosen and soften.

Bring your attention to your chest and abdomen.

Notice how they rise and fall with each breath.

Imagine any tension in your chest and stomach dissipating with each exhale,

Leaving these areas feeling serene and relaxed.

Move your awareness to your back.

As you breathe,

Imagine your breath reaching every part of your back,

Releasing any tightness or discomfort.

Feel your back becoming more at ease with each breath.

Now,

Focus on your hips,

Legs,

And feet.

These areas can also hold a lot of tension.

Imagine your breath flowing down through your hips,

Thighs,

Knees,

Calves,

And finally into your feet.

As you exhale,

Allow all the tension in these areas to release,

Feeling your legs and feet becoming heavy and relaxed.

Take a moment to notice how your entire body feels now.

You may already feel a sense of tranquility spreading through you.

Allow yourself to enjoy this sensation,

Knowing that you are preparing your body and mind for deep relaxation.

Continue to breathe naturally and enjoy the tranquility you have created within yourself.

Allow this moment to be a peaceful respite from your day,

A time just for you to unwind and let go.

Now,

We will move into the practice of progressive muscle relaxation.

This technique involves tensing and then releasing different muscle groups in your body,

Helping you to become more aware of the sensation of letting go and feeling serene.

Let's start with your feet.

Bring your attention to your feet,

And as you inhale,

Gently tense the muscles in your feet by curling your toes downward.

Hold this tension for a few seconds,

Noticing how it feels.

Then,

As you exhale,

Release the tension,

Allowing your feet to loosen completely.

Feel the difference between the tension and the newfound tranquility in your feet.

Now,

Move up to your calves.

Take a deep breath in and flex your calves by pointing your toes upward.

Hold this tension for a few moments,

Really noticing the sensation.

As you exhale,

Release the tension and let your calves soften.

Feel the sense of ease and serenity spreading through your lower legs.

Now,

Focus on your thighs.

Inhale deeply and tighten your thigh muscles by pressing your legs together or lifting them slightly off the surface.

Hold this tension,

Feeling the strength in your thighs.

Then,

As you exhale,

Release and let your thighs become soft and relaxed.

Notice how much more serene they feel now.

Bring your attention to your abdomen.

Take a deep breath in and tighten your abdominal muscles as if bracing for a punch.

Hold this tension for a moment,

Really feeling the contraction.

Then,

As you exhale,

Release the tension,

Allowing your stomach to soften and your breath to flow more easily.

Notice the tranquility in your abdomen.

Now,

Move to your hands.

Inhale deeply and clench your fists tightly,

Feeling the muscles in your hands and forearms contract.

Hold this tension for a few seconds.

Now,

As you exhale,

Release your fists and allow your hands to loosen completely.

Feel the sense of relaxation and ease spreading through your fingers and palms.

Next,

Focus on your arms.

Take a deep breath in and tighten your biceps by bending your arms and bringing your hands toward your shoulders.

Hold this tension,

Feeling the strength in your arms.

As you exhale,

Release the tension and let your arms drop gently to your sides,

Feeling them become soft and relaxed.

Next,

Move up to your shoulders.

Inhale deeply and lift your shoulders up toward your ears,

Holding the tension there.

Notice how it feels to hold this tension.

Then,

As you exhale,

Release your shoulders and allow them to drop back down,

Feeling a wave of serenity and relaxation spread through your upper body.

Finally,

Bring your attention to your face.

Inhale deeply and scrunch up all the muscles in your face,

Squeezing your eyes shut and tightening your jaw.

Hold this tension for a moment.

As you exhale,

Release all the tension in your face,

Allowing your forehead to smooth out,

Your eyes to soften,

And your jaw to unclench.

Notice the sense of tranquility and ease that spreads across your face.

Take a moment now to scan your entire body from head to toe.

Notice any areas that still feel tense or tight,

And if you find any,

Gently direct your breath to those areas,

Allowing them to soften and release with each exhale.

As you move through each muscle group,

Notice how your body feels more serene and relaxed.

Continue to breathe naturally,

Enjoying the sensation of a deeply relaxed body.

Feel the tranquility and ease that you have cultivated within yourself.

Allow this sense of serenity to fill you completely,

From the tips of your toes to the top of your head.

You have now completed the progressive muscle relaxation.

Take a few moments to enjoy this state of deep relaxation,

Appreciating the calm and peaceful feelings you have created.

Now,

It's time to gently bring your awareness back to the present moment.

We will transition slowly,

Allowing your body and mind to adjust gradually.

Begin by bringing your attention back to your breath.

Notice the gentle rise and fall of your chest,

And the natural rhythm of your breathing.

Feel the air entering and leaving your lungs,

Bringing with it a sense of calm and tranquility.

Start to become aware of your surroundings.

Listen to the sounds around you,

Whether they are the hum of a fan,

The chirping of birds,

Or the subtle noises of your environment.

Bring small movements into your body,

Starting with your fingers and toes.

Wiggle them gently,

Feeling the sensation of movement.

Now,

Gently rotate your wrists and ankles,

Feeling the stretch and awakening of these joints.

These small movements help to reconnect your mind with your body.

Take a moment to stretch your arms overhead,

Extending your legs if you are lying down.

Feel the lengthening of your muscles,

And the gentle awakening of your entire body.

If you are sitting,

You can stretch your arms forward or up,

Reaching for the sky.

Bring your awareness to your face.

Smile softly,

Feeling the muscles in your face activate.

Notice how this simple act can bring a sense of joy and lightness.

Next,

Take a deep breath in through your nose,

Filling your lungs completely,

And then exhale slowly through your mouth.

Repeat this a couple more times,

Feeling the invigorating energy of your breath,

Revitalizing your body.

Open your eyes slowly,

Allowing the light to enter gradually.

As you fully open your eyes,

Take a moment to ground yourself.

You might place your hands on your thighs,

Or the surface you are sitting or lying on.

Feel the support beneath you,

Reminding yourself that you are present,

Here and now.

When you feel ready,

Slowly begin to transition back to your day.

Stand up gently if you have been lying down,

Or shift your posture if you have been sitting.

Thank yourself for taking this time for self-care and relaxation.

Acknowledge the importance of these moments,

And how they contribute to your overall well-being.

Take a deep breath,

Smile,

And enjoy the rest of your day with a renewed sense of calm and tranquility.