This is a progressive muscle relaxation.
Start by finding a comfortable posture,
Either seated or lying down.
Your eyes can either be closed all the way or at a 45 degree angle.
Take a few deep breaths and come into this room.
There is no correct way to take a deep breath.
It could be through your nose,
Through your mouth,
Using the diaphragm,
Stomach or chest.
Now we will begin the progressive muscle relaxation.
We will start with the bottom of the feet and move all the way up to the top of the head.
With every breath we will relax some of the body parts.
Relax the bottom of your feet.
The bottom of my feet are relaxed.
Relax your toes and your heels.
My toes and my heels are relaxed.
Relax the top of your feet and your ankles.
The top of my feet and ankles are relaxed.
Relax your shin and your calves.
My shin and my calves are relaxed.
Relax your knees and behind your knees.
My knees and behind my knees are relaxed.
Relax your quads.
My quads are relaxed.
Relax your thigh muscles.
My thigh muscles are relaxed.
Relax your buttocks and your reproductive organs.
My buttocks and my reproductive organs are relaxed.
Relax your hip.
My hip is relaxed.
Relax your lower,
Middle and upper back.
My lower,
Middle and upper back are relaxed.
Relax your stomach.
My stomach is relaxed.
Relax your chest.
My chest is relaxed.
Relax your shoulders.
My shoulders are relaxed.
Relax your neck.
My neck is relaxed.
Relax your fingers and your hands.
My fingers and my hands are relaxed.
Relax your wrists.
My wrists are relaxed.
Relax your forearm and your back arm.
My forearms and my back arms are relaxed.
Relax your elbows and the inside of your elbows.
My elbows and the inside of my elbows are relaxed.
Relax your biceps and your triceps.
My biceps and my triceps are relaxed.
Relax your chin,
Your mouth and your nose.
My chin,
My mouth and my nose are relaxed.
Relax your eyes and your ears.
My eyes and my ears are relaxed.
Relax the top of your head.
The top of my head is relaxed.
Relax your internal organs.
My internal organs are relaxed.
Relax all the energies inside you.
The energies inside me are relaxed.
Take this moment to relax any other body parts that you might want to bring attention to.
If there is any area that is tense,
You can slowly bring gentleness to it using the breath.
This concludes the progressive muscle relaxation.
Slowly start moving your toes and your fingers and come back into this room with the intention to take this peace,
Stillness and calmness with you into your day.
