Progressive Muscle Relaxation For A Restful Sleep

Need a muscle relaxer? Pills aren’t necessary. This is a guided meditation body scan from the bottom of your body to the top. With progressive muscle relaxation you pay attention to each part of your body, tensing each muscle and releasing. It will help you release tension in your muscles and joints.

Transcript

Mindful Body Scan with Progressive Muscle Relaxation Get into a comfortable position.

Rest your hands by your side or in your lap.

Relax and rest comfortably.

Let yourself relax as waves of calm wash over you.

Feel your feet where they are resting.

Squeeze the muscles in your feet.

Feel the tension in the muscles.

Hold it for a few seconds.

Now release,

Move them from side to side,

And relax.

Now place your attention on your calf muscles.

Squeeze your calf muscles tightly.

Feel the muscles tensing.

Hold briefly.

Now release,

Move them from side to side,

And relax.

Put your attention on your thigh muscles.

Squeeze your thigh muscles tightly.

Hold for a moment.

Now release,

Move them from side to side,

And relax.

Put your attention on your gluteus muscles.

Squeeze your gluteus muscles.

Hold for a moment.

Now release,

And comfortably relax.

Put your attention on your abdomen.

Squeeze your abdomen muscles.

Hold for a moment.

Now release,

And feel it comfortably relax.

Squeeze your hands,

Balling them into fists.

Hold tightly for a moment.

Now release,

Move them from side to side,

And relax.

Squeeze your arm muscles,

Feeling the tension from your biceps and triceps to your forearms.

Now release,

Move them from side to side,

And relax.

Squeeze your shoulders.

Hold the tension for a moment.

Now release,

Move them around,

And feel them comfortably relax.

Squeeze your chest muscles.

Feel the tension in your chest.

Now release,

And feel it comfortably relax.

Squeeze your neck muscles.

Hold the tension for a moment.

Now release,

And feel it comfortably relax.

Squeeze your face and scalp muscles.

Squeeze your cheeks and lips.

Squeeze your eyes shut.

Hold the tension.

Move your head from side to side,

And feel it comfortably relax.

Feel your entire body comfortably relaxed.

Release any tension you might be holding.

Feel as though you are resting on a cloud.

Allow yourself time to breathe.

Feel this relaxation for the rest of your day or night.