Muscle Relaxation (Progressive)

Embark on a rejuvenating journey with this Progressive Muscle Relaxation meditation.

In this immersive experience, you'll be guided through a series of dynamic muscle tension and release sequences, awakening a heightened sense of body awareness. As you progress from head to toe, each muscle group is treated to a unique blend of mindfulness and relaxation techniques, creating a harmonious symphony of tranquility.

Elevate your well-being and release the stresses of the day with this captivating meditation, designed to leave you feeling refreshed, centered, and deeply relaxed.

Transcript

Progressive muscle relaxation.

This exercise you can practice with open eyes or is recommended with closed eyes.

Sitting at your chair,

Leaning back or lying down,

Finding a place you're comfortable,

Uninterrupted,

Breathing in and then we're tensing our whole body for a few seconds and then we're breathing out,

Relaxing our whole body.

Now we're just relaxing our body for a few seconds,

Noticing there's any difference from before,

Noticing how you're feeling now.

Now we're breathing in,

Especially tensing our lower legs,

Tensing them and then exhaling,

Letting go of the tension.

Now inhaling again,

Tensing the upper legs,

Now letting go,

Sensing how your legs are feeling now.

Now breathing in,

Tensing your torso as well,

Your shoulders,

Your neck for a few seconds and letting go.

Now inhaling again,

Tensing your arms as well,

Your torso,

Your legs,

Your feet for a few seconds.

Now letting go,

Exhale,

Releasing any tension.

One more time,

Tensing your whole body,

Including your facial muscles,

Tensing every muscle in your whole body for a few seconds,

Keeping the tension in your body.

Now letting go,

Exhale,

Relaxing your body,

Noticing how your body feels,

Sensing every muscle part of your body,

Your lower legs,

Your feet,

Your upper legs,

Your hip muscles,

Are they as relaxed as possible,

Your whole body as relaxed as possible.

Breathing in deeply and on letting go,

Exhale,

Releasing any tension that might have been left in your body.

Thank you for practicing progressive muscle relaxation,

Just sensing how you're feeling now.