Muscle relaxation meditation.
Let's begin by taking three mindful breaths.
And allow your breathing to return to normal.
Let's take a moment now to inhale deeply.
Shrug your shoulders.
As you exhale,
Allow your shoulders to drop and relax.
You may like to do this one more time.
Just notice how good it feels to relax any tension you may be holding onto.
Notice the difference between tensing and relaxing your shoulders.
Now squeeze your hands into fists.
Feeling the tension all the way from your fingers up through your arms.
And then just release your hands.
Again,
Allowing relaxation to flow back into your arms and your hands.
Next,
Tighten the muscles in your tummy and hip area.
Just squeeze and then release.
Feeling all the tension just melt away.
Draw your attention now to your thighs.
Tense the muscles and then allow them to soften.
Now focus on the lower part of your legs and your feet.
Flex your calf muscles and your feet.
And now release and allow all tension to just melt away.
Now we move up to your face.
Clench your jaw and neck and squeeze your eyes shut if you're comfortable to do so.
And then just release.
Allow your breath to soften and soothe away any remaining tension in your body.
Take a few more mindful breaths as you become more relaxed and more at ease with each breath you take.
Just notice now how your body feels.
Take a deep breath in and open your chest area and release one more big sigh.
As you continue about your day feeling more present,
Calm,
Relaxed and at ease.
