Welcome to this guided meditation for progressive muscle relaxation.
In this practice,
We will complete a progressive muscle relaxation,
A serene and insightful experience that will guide you towards a state of deep relaxation and tranquility.
Find a comfortable position,
Whether seated or lying down,
And take a moment to settle into your space of calm.
Gently close your eyes and bring your attention to your breath.
Breathe in slowly,
Allowing the air to fill your lungs and exhale deeply,
Releasing any tension or worries.
With each breath,
Feel yourself becoming more present and aware of the present moment.
Feel the expansion in your chest,
A subtle rise and fall as your breath moves through you.
With each inhale,
Invite a sense of calm and serenity to envelop your being.
Picture this calmness as a soft,
Gentle mist that permeates every cell of your body,
Restoring balance and tranquility.
Notice how your breath anchors you in the here and now,
Grounding you in the beauty of the present.
As you inhale,
Let go of any thoughts or concerns about the past or future,
Allowing your attention to rest in the simplicity of this breath,
This moment.
Shift your focus to your body.
Take a moment to scan your body from head to toe,
Noticing any areas of tension or discomfort.
As we progress through this practice,
We will intentionally release and relax each muscle group one by one.
Notice the muscles in your face.
Begin by scrunching your facial muscles tightly,
Squeezing your eyes shut,
And clenching your jaw.
Hold this tension for a few seconds,
And then release.
Feel the sensation of relaxation spreading across your face,
Smoothing away any lines of tension.
Let go of any worries or stress held in these muscles.
Bring your attention to your neck and shoulders.
Slowly raise your shoulders towards your ears,
Tensing the muscles in this area.
Hold the tension for a moment,
And then gently release,
Allowing your shoulders to drop back down.
Feel the weight being lifted off your shoulders as the muscles relax and unwind.
Moving down to your arms and hands,
Make fists with your hands,
Gripping tightly.
Feel the tension in your fists and forearms.
And then release,
Allowing your fingers to gently uncurl.
Notice the sensation of warmth and ease as the tension dissolves from your hands and arms.
Shift your focus to your chest and abdomen.
Take a deep breath in,
Expanding your chest and filling your lungs with air.
Hold your breath for a moment,
And then exhale fully,
Releasing any tightness or constriction in your chest.
Feel your breath flowing effortlessly in and out,
Bringing a sense of calm and relaxation to this area.
Continue the relaxation journey by focusing on your lower back and hips.
As you inhale,
Gently arch your back,
Feeling the stretch in these muscles.
Hold for a few seconds,
And then exhale,
Allowing your back to relax and settle into a comfortable position.
Feel the tension melting away,
Leaving behind a sense of lightness and ease.
Finally,
Direct your attention to your legs and feet.
Tense the muscles in your thighs and calves,
Squeezing them tightly.
Hold for a moment,
And then release,
Allowing your legs to go limp and loose.
Sense the relaxation spreading down through your calves,
Into your ankles,
And all the way to the tips of your toes.
Take a few moments to fully experience the deep state of relaxation that you have cultivated throughout your body.
Notice the serenity and stillness within you.
Allow this feeling of tranquility to permeate every cell,
Every fibre of your being.
As we come to the end of this practice,
Take a moment to express gratitude for this time of self-care and relaxation.
When you are ready,
Slowly open your eyes,
Bringing the peace and serenity of this meditation into the rest of your day.
Remember that you can revisit this practice any time you may need to unwind and find inner calm.
