Progressive Muscle Relaxation Meditation

This relaxation meditation focuses on the breath as we soften each muscle group systematically to release tension and tightness. It's an opportunity to become aware of where we hold stress in the body and how you can spend a few minutes during your day to reset and relax.

Transcript

Welcome to this relaxation meditation.

My name is Joy and I'll be your guide today in this progressive muscle relaxation.

We will be working the body,

Relaxing each muscle group from the toes all the way up to the top of your head.

So find yourself a comfortable position.

And as you get settled,

We get started with our meditation.

Finding that comfortable space,

Whether you're seated or lying down,

Take just a moment.

Settle in just a little deeper.

Notice if the body is in a comfortable position to begin this meditation.

Make any last adjustments.

And if you feel comfortable,

Close your eyes.

And we'll take the focus inward.

As we begin,

Let's just focus on the breath.

Finding that deep inhale through the nose.

Drawing the breath into the belly.

Finding a brief pause.

And allowing the exhale to leave the body on a side.

Finding that gentle inhale.

Finding that brief pause.

And releasing.

Noticing if the body maybe sinks just a little deeper.

Finds a little more relaxation.

We'll take one more breath.

Inhaling.

Noticing the belly fully expand.

Pausing.

And then taking this last exhale.

Making it longer.

Allowing it to just empty the body.

Returning to the natural breath.

And as we continue to find the inward focus.

Noticing that any time the mind might begin to drift.

Bringing it back to the breath.

That simple inhale and exhale.

Shifting our thoughts from the external.

Back to the internal.

Taking just a moment here.

We'll begin our practice starting at our feet.

Maybe taking just a moment.

To wiggle the toes.

And let them find soft rest.

Noticing any tension in the feet as we work our way up.

To the instep.

To the heel.

And as we bring our attention up to the ankles.

Continuing to breathe in.

All the way past the abdomen.

All the way into the feet.

All the way into the depths of the body.

And that full exhale.

Allowing any tension in your feet to dissolve.

As we move up towards the calf.

And bring that attention and focus into the calf area.

Noticing if we can allow that to surrender.

And become just a little softer.

Allowing our tension to glide up to the knees.

To the thighs.

Take a moment here.

To release the tension and tightness.

Allowing your legs to be heavy.

Maybe noticing any sensations in the legs.

From the feet to the ankles.

The calves.

All the way up to the thighs.

Noticing.

Without any judgment.

We'll draw our attention up into the hips and the lower back.

Take a moment there.

To just notice any discomfort or pain or stiffness in this area.

Notice.

As you find your next exhale.

If you can find more release.

Allow the lower back.

Allow the hips.

To just melt into the place where you're seated or lying down.

Bringing our thoughts into this area.

As we draw the breath all the way down.

Noticing.

As we fill the belly.

If we can widen the hips.

Press the belly against the spine.

And release any last bits of tension.

Exhaling it.

Out of the body.

Notice any sensations you feel in the hips.

Or in the lower back.

As you release any of the tensions.

Notice.

If you were able to allow any emotions.

That may be coming up in this area.

To release on the breath as well.

Breathing in.

Expanding the belly.

And as you exhale.

Allowing the belly to soften.

Become heavy.

Press into the spine.

Not holding on.

Allowing those abdominal muscles.

To dissolve and soften.

And as we focus then on the middle of the back.

With the exhale.

Just allowing it.

To find more release.

And comfort.

Bringing our attention up into the upper back.

Allow the breath to become a little more shallow.

Breathing into the chest.

Filling the rib cage.

Pressing the lungs.

Against the walls of the ribs.

Against the upper spine.

Allowing it to expand.

And as you exhale.

Fall into place.

Allowing the breath again.

To expand in this area of the chest.

Rising.

Lifting the heart.

And slowly releasing back down into place.

Turning our attention onto our fingertips.

Noticing if they're in a comfortable position.

The fingertips.

The hands.

The wrist.

See if you can relax those muscles just a little bit more.

And let them fall gently by your side.

Working up into the forearms.

The elbows and the upper arms.

Letting them be heavy.

In the stillness.

Noticing any of those sensations.

Any tingling.

Any tightness.

Any release.

Bringing our attention up further.

Bringing it into the shoulders.

Perhaps you hold tension in this area.

Perhaps we take a little longer here to allow those muscles to release tension.

To drop heavy.

Finding more space between the shoulders and the ears.

Pressing down.

Taking a moment to breathe in.

Breathing into the chest.

All the way up through the collarbone.

Noticing if you can bring that breath into this shoulder area and find release on the exhale.

Allowing the breath to flow natural.

Allowing it to breathe in deeply.

And carry with it out anything that we are ready to let go of.

That we are ready to release.

Any toxic memories.

Tightness.

Tension.

That we can just allow to dissolve and expel through the breath.

Working our way up into our neck.

Allowing it to find a comfortable position.

Releasing tension in the jaw.

Maybe noticing that the jaw drops just a little bit.

The teeth find space between them.

As the jaw relaxes.

The tongue releases from the roof of the mouth.

The muscles in the cheeks soften.

Maybe they droop just a little.

As you are releasing tension in the face.

The eyes become heavy and just fall a little deeper into the sockets.

Releasing any last tension in the forehead.

Releasing tension between the brows.

Allowing that crease to become softer.

Bringing our attention up onto our scalp.

Noticing any tightness or tension.

Allowing it to just float away.

As we take these next few breaths.

Take a moment to note any sensations in the body.

Not necessarily to fix it.

Change it.

Adjust in any way.

Just be aware of those feelings in the body.

As we inhale.

Lifting.

Rising up.

Lifting the heart.

Filling the belly.

Exhaling.

Softening and surrendering down into place.

Noticing the weight of the body.

Noticing the clothing around you.

The seat.

The cushions.

The items beneath you.

The air that surrounds you.

The coolness of the inhale through your nose.

And the heat of the exhale as you sigh and allow that breath to leave the body through your mouth.

Allow the body to sink in.

Just a little deeper on the next exhale.

Taking a moment or two here.

The flow with the natural breath.

Focusing again on the inhale and exhale.

And as we prepare to close our meditation.

Taking just a moment of gratitude for our bodies.

For the journeys they have taken us on.

For the adventures that we have yet to see.

Being thankful and grateful for all that they provide us.

And allowing us to walk through this life.

Caring for them.

Loving them.

And appreciating our bodies for all they do.

And as we begin to bring ourselves back into the present.

Find those gentle movements in your fingers and toes.

Circling wrists and ankles.

Maybe flexing and pointing the feet and hands.

Allowing the head to drift side to side or up and down.

If you are ready to roll your shoulders down and back.

Lifting tall,

Straightening.

Allowing the body to be long.

One last breath.

Bringing the breath into the belly.

Finding the pause.

And allowing the exhale.

Beginning to flutter your eyes open.

Finding that soft gaze.

I wish you peace and blessings for a beautiful day.