Progressive Muscle Relaxation PMR (Quick Reset)

This short and soothing Progressive Muscle Relaxation (PMR) track offers a guided reset for body and mind during moments of stress or overwhelm. Through a sequence of gentle muscle tensing and releasing, you’ll be guided to notice the contrast between physical tension and relaxation—supporting your nervous system to shift into a calmer, more regulated state. It’s ideal for use throughout the day when you need to pause, ground yourself, and return to a more spacious sense of ease. Expect to feel more connected to your body and refreshed in both mind and spirit.

This is a Progressive Muscle Relaxation (PMR) practice—a body-based, somatic mindfulness technique often used in stress management and relaxation therapies. It falls under the category of guided relaxation or body scan meditation with muscular engagement, known for activating the parasympathetic nervous system and bringing us back into our Window of Tolerance.

Transcript

It should take around 5 minutes for a perfect quick reset during stressful moments.

Find a comfortable position,

Sitting or lying down.

Close your eyes if you feel comfortable to do so.

Then take a slow deep breath in and exhale fully,

Allowing yourself to settle and release any tension with the breath.

And now moving through the body,

We will tense and release muscle groups.

As you do,

Notice the contrast between tension and relaxation.

Bring your awareness towards your feet and legs.

Curl your toes downwards and tense your feet.

Hold for a few seconds here and release.

Now tighten your calves by pointing your toes upwards.

Hold for 3-4 seconds and gently let go.

Moving your awareness to your thighs and hips,

Squeeze the thigh muscles and hold for around 4-5 seconds.

Tense and release.

Gently engaging your glutes,

Noticing the tension.

Now relax completely.

Bringing your awareness to your abdomen and chest.

Pull your abdomen in and gently tighten your core.

Holding that tension for 3 seconds and now release.

Taking a deep breath in,

Fill in your lungs and exhale,

Letting go of any remaining tightness there.

Moving up your back and shoulders,

Squeeze your shoulder blades together and feel that tension in your upper back.

Hold the tension for 3 seconds and now release,

Allowing your shoulders to gently and naturally drop.

Moving your awareness to your arms and hands,

Clench your fists and at the same time tighten your forearms.

It can be helpful to hold your arms out,

With your wrists facing up as you clench your fists and hold the tension there.

For around 3 more seconds and now gently uncurl your fingers and release the tension by bringing your arms down by your sides.

And now shrug your shoulders up to your ears,

Hold for a few seconds and then gently allow them to drop,

Easing that tension.

Scanning up your face and neck,

Clenching your jaw ever so slightly,

Holding the tension there for 3 seconds and then gently release.

And now scrunch your eyes shut,

Allowing your forehead to wrinkle ever so slightly,

Holding it there for 3 more seconds now.

And then gently relax,

Completely allowing that relaxation to spread over your face as you gently feel the breath,

Feeling more natural and effortless now.

Just bringing the focus back to you and then take a nice deep breath in and exhale again,

Scanning your body from top to toe and noticing how relaxed and at ease you feel.

Slowly move your fingers and toes and bring a gentle awareness back to your surroundings.

When you're ready open your eyes and carry this sense of relaxation with you as you move forward with your day.

Reviews

Very nice PMR exercise. Great for reducing tension and stress. Thanks Melanie!

Great way to start the day with all the body getting a grateful awareness.