Progressive Muscle Relaxation | Release Tension & Find Calm

Slow down and reconnect with your body through this guided progressive muscle relaxation practice. By gently tensing and releasing different muscle groups, you’ll be invited to let go of physical tension, calm your mind, and settle into a deeper state of relaxation. A peaceful moment just for you to rest, recharge, and find inner calm.

Transcript

Find a comfortable position. Either lying down or sitting. Allow your body to settle. Knowing you don't need to move for the next minutes. If it feels comfortable, Gently close your eyes. Take a slow, Deep breath in. And gently let go. Again, Inhale. And exhale. Allowing the body to soften. With every exhale, Let go of little more tension. There is nothing you need to do. You're simply allowed to be here. Bring your wellness to your natural breath. Notice the inhale. And exhale. Without changing anything. Feel the movement of your body as you breathe. With each exhale. Allow yourself to settle a little more. After each release, Take a moment to notice the sensation of relaxation. Bring your attention to your hands. Gently make a fist with the right hand. Feel the tension in the hand and forearm. Home. And release. Notice the warmth and heaviness. Now the left hand. Gently tense. Home. And release. Both hands together. Gentle tension. Whole. And release. Feel relaxation flowing through both arms. Slowly lift the shoulders toward the ears. Home. And release, Letting them drop heavily. Gently press the back of your head into the surface beneath you. Feel the tension in the neck. Home And release. Allow the neck and shoulders to relax. To soften completely. Bring awareness to your face. Gently. Draw the forehead together. Whole. And release. Letting it smooth out. Softly, Squeeze the eyes shut. Hold. And release. Lightly press the teeth together. Feel the jaw engage. Hold. . . And release. Letting the mouth soften. Feel the entire face becoming warm and relaxed. Bring attention to the abdomen. Gently draw the navel toward the spine. Hold. . . And release. Allowing the belly to soften. Press the lower back slightly into the surface beneath you. Home. And release. Feel ease spreading through the center of the body. Bring awareness to the legs. Tense the right thigh. Hold. And release. Tense the left thigh. Home. And release. Draw the toes of both feet upwards. Whole. And release. Now gently stretch the toes away. Hold. And release. Feel relaxation flowing through both legs and feet. Sense your body as a whole. Arms, Legs. Torso. Shoulders. Face. All soft. All relaxed. With every inhale, Feel space. With every exhale. Feel heaviness and ease. Allow yourself to rest here. Begin to deepen your breath. Notice the surface beneath you. Gently bring small movements into your fingers and toes. When it feels right. Stretch in a way your body needs. And when you're ready. . . Slowly open your eyes. Returning calmly. And gently.