Progressive Muscle Relaxation Meditation

Progressive muscle relaxation is a technique used to relax the body's muscles, one group at a time. In this simple progressive muscle relaxation practice, you tense a group of muscles as you breathe in, and you relax them as you breathe out. By releasing tension from the body, you may feel more relaxed and less tight in your muscles.

Transcript

This practice is a progressive relaxation practice that you can do at any time of the day. This practice can be done seated or lying down. So moving into a position where you feel comfortable and supported, I'm going to start by just taking an inhale through the nose and exhale through the mouth. I'm going to invite you to tighten certain parts of the body and on the exhalation we're going to release the tightness. So let's begin as you inhale tighten the whole face. Hold and as you exhale release. Inhale tightening the whole face clenching the eyes and the jaw and then as you exhale just release the tension. One more time inhale tightening the whole face. Hold and as you exhale release. We're going to move towards the shoulders. As you inhale tighten the shoulders high and hold and exhale release the shoulders back down. Inhale bringing the shoulders up to the ears and tighten the shoulders. Exhale release. One more time inhale tighten the shoulders hold them up high hold and then release on the exhale. To release tension from the neck just look to the right and then turning the head and looking to the left releasing any tension within the neck. Now moving on to the chest and the abdomen. So tighten the stomach and tighten the chest and hold and as you exhale release. Inhale tightening the chest and tightening the belly and hold. Exhale release. One more time inhale tighten the chest tighten the belly and hold and exhale release. Moving down the arms squeezing the hands tight squeezing the biceps and hold. Exhale release. Inhale tighten the fist tighten the arms and hold and exhale release. One more time inhale tighten the fist tighten the arms hold. Exhale release. Moving down to the buttocks and the thighs inhale tighten the buttocks tighten the thighs and hold. Exhale release. Inhale tighten through the buttocks tighten through the thighs and hold. Exhale release. One more time inhale tighten the buttocks tighten the thighs and hold. And exhale release. Tighten the whole legs on the inhale. Exhale release. Inhale tighten the whole legs from the thighs and the calves all the way down to the feet and exhale release. One more time inhale tighten the whole legs the thighs the calves and hold and exhale release. Moving down to the soles of your feet curling the toes in as you inhale and hold. Exhale release the toes wiggle the toes. Inhale tighten the toes and hold. Exhale release the toes move the toes release. One more time inhale curling the toes in squeezing the toes. Exhale release. On the next deep inhalation hold the whole body in tension hold. And then as you exhale relax and release. For the next three breaths we'll just lie here or sit here in this practice just breathing deeply. Inhale through the nose. Exhale release the breath. Inhale through the nose and release and relax a little bit more if it's possible. One more time inhale through the nose and exhale relax. And just sitting in this stillness until you're ready to move on with your day. Namaste.

Reviews

Hello beautiful 🌺🎀🌺🎀🌺Thank you so much for the wonderfully relaxation 🌺🦋it gives me ☮️and sweet feelings 🗺️have a blessed day 🕉️Namaste

Just what I needed 🙂 Thank you Julie 🙏🏼

Instant relief!! I will practice this during my day. Thank you for sharing these great tools !!

Fabulous feeling on accomplishment, thank you Julie. Namaste