Welcome to this progressive muscle relaxation practice.
This session is designed to help you regulate your nervous system,
Calm your body and mind,
And reconnect deeply with yourself.
You deserve to feel safe in your body,
And at this time,
It's a gentle reminder and invitation to return to that state of inner calm.
When you're ready,
Find a comfortable position,
Lying down or seated in a supported chair.
Close your eyes,
If it feels safe to do so,
And begin to turn your awareness inward.
Take a deep breath in through your nose,
And slowly breathe out through the mouth.
Bring your attention to your breath as you continue to inhale and exhale.
Just observe the rise and the fall of your breath.
With every exhale,
Allow your body to release tension.
Let your jaw soften,
Your shoulders drop,
And your belly relax.
We will now begin gently tensing and relaxing different areas of the body,
One by one,
Moving from the feet upward.
As you tense each muscle group,
Hold the tension for about 5 seconds,
And then fully release for about 10 seconds.
Only tense gently,
Never to the point of strain or pain.
The purpose is to tense the muscles just enough to bring an awakening to the area,
And actively feel the release to signal to your body the relaxation of that muscle group.
Stay present through this practice and let yourself feel the contrast between the tension of the muscles and the deep release within the body.
We will begin at our feet and our toes.
As you relax,
Bring your awareness to this area.
Inhale.
Now tense your feet and your toes together,
Curling them tightly.
And exhale when you're ready,
And release the breath and the tension.
And notice the warmth and the letting go.
Take an inhale and an exhale as we move to the next part of our body.
Inhale as you squeeze your calves and flex your toes upward.
Hold 3,
4,
5 and exhale and release and let your calves soften completely.
Take one full breath through this release,
Inhaling deep and exhaling completely.
Inhale and tighten your thighs and your glutes and try your best to tense this entire lower body area.
Hold for 3,
4,
5 and exhale,
Release and let the muscles dissolve into relaxation.
Inhale and exhale completely.
Inhale and gently tense your belly,
Drawing your belly button in towards your spine.
Flex your abs if you can and hold for 4,
5,
6 and exhale all the way and feel your belly soften and expand into regular breathing.
Inhale and exhale.
Feel the rhythm of your breath sink into its natural rhythm.
Inhale,
We'll clench both fists tightly.
Hold 3,
4,
And 5 and then exhale and open your hands and your fingers.
Extend them all the way out and let them relax.
Maybe wiggle your hands and your fingers.
One full breath,
Inhale and exhale all the way through.
Inhale,
Tighten your forearms and your upper arms,
Pulling them in slightly if you need to to contract these muscles.
Hold for 2,
3,
4,
5 and exhale all the way and release,
Letting them both become heavy and soft.
Inhale deeply and exhale all the way out,
Leading us into our next inhale as we lift our shoulders up towards your ears and squeeze tightly for 3,
4,
5 and release all the way,
Dropping your shoulders down with a sigh letting the tension melt away Bringing us into one full breath here in relaxation.
Inhale and exhale all the way out.
Bringing us to our next inhale as we gently press the back of the head into the surface behind you holding for 2,
3,
4,
5 and exhaling all the way out,
Feeling the back of your neck soften and lengthen.
One full breath here,
Inhale deeply and exhaling all the way out Bringing us into our next inhale as we scrunch our face Tighten the eyes,
The jaw and the forehead just a little holding for 2,
3,
4,
5 and exhaling as we soften our face all at the same time,
Smoothing out your brow,
Releasing your jaw and relaxing your cheeks.
One full breath here Inhale and exhaling any tension that may be left lingering Bringing us to our last muscle group,
Inhaling gently tensing your entire body all at once,
Just a light engagement,
Holding for 3,
4 and 5,
Exhaling all the way out and letting go completely,
Letting your whole body soften,
Release and settle into this deepened relaxation that you have found within yourself Now bringing your awareness back to your breath Notice a gentle rise and fall of your chest and the stillness in your limbs and observing how your body is now in a state of rest and repair You've now just signaled to your nervous system that it is safe to relax in all areas of your body,
It's safe to just be here in the present state of a relaxation Feel the spaciousness in your body Feel the clarity in your mind and feel the connection to yourself again that was once masked with stress and tension and now that that veil has been lifted there is one less barrier between you and your inner self,
Connecting your mind and your body and your heart all as one If it feels right,
Silently repeat I am safe in my body I am calm,
Present and connected My breath,
My body and my being are in harmony Now that your body has softened and released tension,
Allow yourself to fully drop into this space of stillness and ease even deeper Let your awareness gently rest on your breath again A steady inhale and a steady exhale Take notice how your inhale moves through your body and how your exhale invites your body to relax even more deeply With each breath,
You are sending a message to your nervous system I am safe It's okay to relax and I am here in this moment and I am supported As you inhale,
Feel the breath filling your belly deeply through the diaphragm,
Expanding the belly softly and as you exhale,
Gently hum just a soft hum through your lips Feel the subtle vibration at the back of your throat chest or lips Here again,
We are activating the vagus nerve through the vibrations of humming As this signals to the body,
It is okay to calm relax and shift from fight or flight into rest and digest Inhale slowly through the nose and humming as you exhale deeply Feeling the sound resonating within you and letting the vibration flow through your heart space through your chest,
Through your jaw and letting it soothe and calm your inner world Inhale fully and deeply and exhale creating that vibrational sound and feeling Sit in this rhythm of inhaling and exhaling as you hum for a few more breaths Sink deeper into the natural rhythm of your breath Now sink into the natural rhythm of your breath here in silence for a few moments Inhaling and exhaling as naturally as your body will allow Silently in your head,
Affirm to yourself I am safe to be in my body I am grounded,
Present and connected My nervous system knows how to restore and regulate itself As you continue your natural breath cycle take a moment to reflect What does calm feel like for me right now?
What does safety feel like in my body?
How does my body respond when I listen with care?
Through this practice you are building a new baseline of peace within yourself A new relationship with your body One rooted in trust,
Softness and presence Stay here for a few quiet moments Allowing your nervous system to fully integrate the shift that you've just created Let this be a felt experience beyond thought A knowing that your body is not just a container but a sanctuary A sanctuary of peace and stillness When you are ready begin to gently bring your awareness back to the space around you Wiggling your fingers and toes and swaying your shoulders,
Maybe stretching your arms above your head Taking one final deep breath in through the nose and exhaling all the way out through the mouth Feeling a sense of relief You just offered your nervous system the gift of deepening its presence and its peace Carry this calm with you throughout the rest of your day Thank you
