Progressive muscle relaxation is an exercise that reduces stress and anxiety in our bodies by having us slowly tense and then relax each muscle.
This exercise can provide an immediate feeling of relaxation,
But it's best to practice frequently.
With experience,
You'll become more aware of where you are experiencing tension and you'll have the skills to help you relax.
During this exercise,
Each muscle should be tensed,
But not to the point of strain.
If you have any injuries or pain,
Please skip those affected areas.
Pay special attention to the feeling of releasing tension in each muscle and the resulting feeling of relaxation.
Let's begin.
Sit back or lie down in a comfortable position.
Close your eyes if you're comfortable doing so and begin by taking a deep breath and noticing the feeling of air filling your lungs.
Hold your breath for just a few seconds.
Now release the breath slowly and let the tension leave your body.
Take another breath and hold it.
Again slowly release the air.
Even slower now,
Take another breath,
Fill your lungs and hold the air.
Slowly release the breath and imagine the feeling of tension leaving your body.
Now move your attention to your feet.
Begin to tense your feet by curling your toes in the arch of your foot.
Hold on to the tension and notice what it feels like.
Hold the tension for the next five seconds.
Now release the tension in your feet and notice the new feeling of relaxation.
Next begin to focus on your lower leg.
Tense the muscles in your calves,
Hold them tightly and pay attention to the feeling of the tension.
Tense those muscles for the next five seconds.
Now release the tension from your lower legs,
Notice the feeling of relaxation and remember to continue taking deep breaths.
Now tense the muscles of your upper leg and pelvis.
You can do this by tightly squeezing your thighs together.
Make sure you feel tenseness without going to the point of strain.
Do this for five seconds and release.
Feel the tension leave your muscles.
Now begin to tense your stomach and chest.
You can do this by sucking your stomach in.
Squeeze harder and hold the tension,
Hold it a little longer.
Keep holding,
Keep holding and release the tension.
Allow your body to go completely limp and let yourself notice the feeling of relaxation.
Continue taking deep breaths.
Breathe in slowly noticing the air fill your lungs and holding it.
Release the air slowly,
Feel it leaving your lungs and next tense the muscles in your back by bringing your shoulders together behind you.
Hold them tightly,
Tense them as hard as you can without straining and keep holding.
Hold them a little longer and release.
Release the tension from your back.
Feel the tension slowly leaving your body and this new feeling of relaxation.
Notice how different your body feels when you allow it to relax.
Now tense your arms all the way up from your hands to your shoulders.
Make a fist and squeeze all the way up your arm.
Hold it,
Hold it,
Hold it,
Hold the tension.
Keep holding it and release.
Release the tension from your arms and shoulders.
Notice the feeling of relaxation in your fingers,
Hands,
Arms and shoulders and notice how your arms feel limp and at ease.
Move up to your neck and your head.
Tense your face,
Tense your face and your neck by distorting the muscles around your eyes and mouth.
Tense,
Tense,
Tense,
Tense your face.
Hold it longer,
Just a little longer.
Keep your face tense and release.
Release the tension.
Notice the new feeling of relaxation.
And now finally tense your entire body.
Tense your feet,
Legs,
Stomach,
Chest,
Arms,
Head and neck.
Tense harder and harder without straining and hold the tension.
Keep holding the tension.
Hold the tension,
Hold the tension,
Hold the tension and release.
Allow your whole body to go limp.
Pay attention to the feeling of relaxation and how different it is from the feeling of tension.
Begin to wake your body up slowly by moving your muscles.
Adjust your arms and legs.
Stretch your muscles and open your eyes whenever you're ready.
