Progressive muscle relaxation in a nutshell.
17 muscle groups.
To begin the progressive muscle relaxation position yourself comfortably where you can fully appreciate the coming exercises.
If you're doing the exercises laying down rest your body in a comfortable way.
Adjust your position in such a way that you're laying without the sensation of pressure.
Your hands are relaxed next to your body.
Your feet should fall outward.
If you're practicing in a sitting position lay your hands on your lap.
Keep your feet on the floor and lean your back onto a support.
Close your eyes and try to relax.
In this moment there is nothing to do.
Allow yourself to fully concentrate on the feeling of relaxation.
Focus on every muscle in your body.
Try to relax as much as possible.
Before beginning take this last moment to use your attentiveness to journey through your body.
How do your feet feel?
And your legs from the knee down?
What about your thighs?
Can you feel the gluteal muscles?
How does your abdominal area feel?
Your back?
What about your shoulder area?
How does your neck feel?
Draw your attention to your face.
To your forehead.
Your jaw muscles.
How do your arms feel?
And your hands?
How do they feel?
Inhale deeply through your nose and exhale slowly through your mouth.
Be relaxed and release everything.
Your calm and relaxed.
Right hand and forearm.
Focus your attention towards your right hand.
When I say flex make a fist with your right hand until I say release.
And flex.
Feel the sensation of tension in your hand.
And release.
Relax your hand.
Allow all of your muscles to relax.
Right upper arm.
Draw your attention now towards your right upper arm.
When I say flex bend your right arm and flex your biceps muscle until I say release.
And flex.
Feel the sensation of tension in your upper arm.
And release.
Relax your arm.
Let all of your muscles relax.
Left hand and forearm.
Focus your attention towards your left hand.
When I say flex make a fist with your left hand until I say release.
And flex.
Feel the sensation of tension in your hand.
And release.
Relax your hand.
Let all of your muscles relax.
Left upper arm.
Draw your attention now towards your left arm.
When I say flex bend your left arm and the biceps muscles until I say release.
And flex.
Feel the sensation of tension in your upper arm.
And release.
Relax your arm.
Let all your muscles relax.
Forehead.
Focus your attention towards your forehead.
When I say flex lift your eyebrows as high as possible until I say release.
And flex.
Feel the sensation of tension in your forehead.
And release.
Relax your facial muscles.
Let all the muscles relax.
Cheeks and nose.
Draw your attention towards your cheeks and nose.
When I say flex crunch up your nose and shut your eyes tightly until I say release.
And flex.
Feel the sensation of tension in your face.
And release.
Relax your cheeks and nose.
Let all your muscles relax.
Mouth and jaw.
Focus your attention towards your mouth and jaw.
When I say flex pull back the corners of your mouth and slightly press your teeth together until I say release.
And flex.
Feel the sensation of tension in your mouth and jaw area.
And release.
Relax your mouth and jaw.
Let all the muscles relax.
Neck and throat.
Draw your attention towards your neck and throat.
When I say flex bring your chin towards your chest.
Ensure you do so without cramping.
Hold until I say release.
And flex.
Feel the sensation of tension in your neck and throat.
And release.
Relax your neck and throat.
Let all your muscles relax.
And flex.
Shoulders and upper back.
Focus your attention towards your shoulders and your upper back.
When I say flex bring your shoulder blades together until I say release.
And flex.
Feel the sensation of tension in your shoulder and upper back area.
And release.
Relax your shoulders.
Let all the muscles relax.
Abdominal muscles.
Draw your attention towards your abdominal muscles.
When I say flex engage your abdominal muscles until I say release.
And flex.
Feel the sensation of tension in your abdomen.
And release.
And relax your abdomen.
Let all muscles relax.
Glutes and pelvic muscles.
Focus your attention now towards your glutes and pelvic muscles.
When I say flex engage your buttocks and your glutes.
And relax.
And relax.
When I say flex engage your buttocks and pelvic muscles until I say release.
And flex.
Feel the sensation of tension in your buttocks and pelvis.
And release.
Relax your buttocks and pelvis.
Let all muscles relax.
Upper right leg.
Draw your attention now towards your upper right leg.
When I say flex press your thigh muscles into the ground below you until I say release.
And relax.
And relax.
And relax.
And relax.
And relax.
Feel the sensation of tension in your upper leg.
And release.
Relax your upper leg.
Let all your muscles relax.
And relax.
Lower right leg.
Focus your attention now towards your lower right leg.
When I say flex engage your muscles from the knee down by flexing your toes until I say release.
And flex.
Feel the sensation of tension in your lower leg.
And release.
Relax your lower leg.
Let all muscles relax.
Let all muscles relax.
Right foot.
Draw your attention now towards your right foot.
When I say flex carefully scrunch your toes together until I say release.
And flex.
Feel the sensation of tension in your right foot.
And release.
Relax your right foot.
Let all your muscles relax.
Upper left leg.
Focus your attention now towards your upper left leg.
Your upper left leg.
When I say flex press your thigh muscles into the ground below you until I say release.
And flex.
Feel the sensation of tension in your upper leg.
And release.
Relax your upper leg.
Let all your muscles relax.
Lower left leg.
Draw your attention now towards your lower left leg.
When I say flex engage your muscles from the knee down by flexing your toes until I say release.
And flex.
Feel the sensation of tension in your lower leg.
And release.
Release.
Relax your lower leg.
Let all muscles relax.
Left foot.
Focus your attention now towards your left foot.
When I say flex carefully scrunch your toes together until I say release.
And flex.
Feel the sensation of tension in your left foot.
And release.
Relax your left foot.
Let all your muscles relax.
Perhaps you sense a pleasant feeling of heaviness and warmth.
Enjoy this pleasant feeling and remember this is relaxation.
You are calm and relaxed.
Your breathing is calm and consistent.
Prepare yourself as the session will end soon.
I am going to count from one to four and then you will be ready to come back.
One.
Move your hands and arms.
Two.
Move your feet and legs.
Three.
Move your whole body.
Four.
Take a deep breath and on the exhale open your eyes.
Gear back in the here and now.
Open your eyes.
Gear back in the here and now.
