Welcome to this progressive muscle relaxation.
Progressive muscle relaxation or PMR is an exercise that can help to reduce stress and anxiety in your body by having you slowly tense and then relax each muscle group.
This exercise can provide an immediate feeling of relaxation and is best when practiced frequently.
With experience,
You will become more aware of when you are experiencing tension and you will have the skills to help you relax in those moments.
During this exercise,
Each muscle should be tensed but not to the point of strain and if you do have any injuries or pain,
You can skip over the affected areas.
Pay particular attention to the feeling of releasing each muscle group and the resulting feeling of relaxation.
Let's begin.
Get yourself into a comfortable position either sitting upright or lying down.
If it's comfortable to do so,
Close your eyes.
Begin by taking a deep breath in,
Noticing the feeling of air filling your lungs.
Hold your breath for a few seconds.
Release the breath slowly and let the tension leave your body.
Take in another deep breath and hold.
Again,
Slowly releasing the air.
Even slower now.
Take another deep breath in,
Filling up 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.
Release the tension in your feet.
Notice the new feeling of relaxation.
Next,
Begin to focus on your lower legs.
Tense the muscles in your calves,
Holding them tightly,
And pay attention to this feeling of tension.
Release the tension from your lower legs.
Again,
Notice the feeling of relaxation.
Remember to continue taking deep breaths.
Next,
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.
And release,
Feeling the tension melting off your muscles.
Begin to tense your stomach and chest.
You can do this by sucking your stomach in.
Squeeze harder and hold the tension a little bit longer.
Release the tension.
Allow your body to go limp.
Let yourself notice the feeling of relaxation.
Continue to take slow,
Deep breaths.
Breathing slowly,
Noticing the air fill your lungs and hold.
Release the air slowly.
Feel it leaving your lungs.
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.
Release the tension from your back.
Feel the tension slowly leaving your body,
Bringing about a new feeling of relaxation.
Notice how different your body feels when you allow it to relax.
Tense your arms all the way from your hands to your shoulders.
Make a fist and squeeze all the way up your arm,
Holding it.
Release the tension from your arms and shoulders.
Notice the feeling of relaxation in your fingers,
Hands,
Arms and shoulders.
Notice how your arms feel limp and at ease.
Move up to your neck and your head.
Tense your face and your neck by squeezing all the muscles around your eyes and mouth and hold.
Release the tension.
Let it melt away,
Again noticing this new feeling of relaxation.
Finally,
Tense your entire body.
Tense your feet,
Legs,
Stomach,
Chest,
Arms,
Head and neck.
Tense harder without straining.
Hold this tension.
Now release.
Allow your 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 by slowly moving your muscles,
Wriggling your hands and your feet,
Adjusting your arms and your legs.
Stretch your muscles and when you're ready,
Open your eyes.
