Getting yourself into a relaxed and comfortable position,
Sitting or lying,
Relaxing any points of tension or tightness in your body,
Softening your shoulders,
Your jaw,
Your hips,
Allowing your body to rest now.
During this exercise,
We're going to bring mindfulness to every part of your body by tensing it and then releasing it,
Allowing you to completely unwind and observe your body.
Don't force anything or endure any pain,
Just be gentle and loving.
Do as much as you can and pause if you need to.
Progressive muscle relaxation during pregnancy is proven to reduce stress and lower anxiety as well as reduce preterm births and complications.
Regular practice can be helpful to both you and baby.
Beginning with your toes and feet,
Curling your toes over and tightening your feet,
Holding this tension and taking two deep breaths in and out,
In and on your second out breath just letting your feet open up again and relax and allowing your feet to rest.
Moving up your legs,
Beginning with your ankle joint,
Tightening up your entire lower leg from ankle to knee,
Tensing your muscles and joints for two deep breaths and then releasing.
Now moving to your upper legs,
Tightening from your knees to your hips,
Hold this tension,
Taking two slow deep breaths and letting go,
Feeling your legs becoming heavy and relaxed,
Allowing them to be supported by the surface underneath you,
Focusing on your hips now,
Drawing up your pelvic floor and drawing your hips inwards towards your baby,
Holding these muscles while you take two slow and deep breaths and on the second out breath,
Exhaling and relaxing.
Moving up into your torso now and tensing your abdominal muscles and your lower back,
Be sure to relax your shoulders and jaw while you hold your muscles for two breaths and then let them go,
Shifting to the top half of your torso,
Contracting your chest and upper back all together,
Breathing in and out,
In and out and resting,
Resting your body,
Resting your legs,
Now to your hands,
Rolling up your fingers and clenching your hands into fists,
Holding these fists tight for two deep breaths and then opening your hands,
Relaxing,
Now tensing your arms by pressing them firmly against your body,
Hold,
Breathe and let go,
Tightening your shoulders now by pulling them up towards your ears,
Breathing for two long breaths and then letting your shoulders rest,
Feeling soft,
Feeling your torso,
Your legs and your arms completely free from tension,
Totally at peace,
Tightening your neck now by pulling your chin in towards your spine,
Two deep breaths and relax your neck and finally moving up to your face and head,
Making your lips into a tight point,
Closing your eyes firmly,
Pulling your cheeks toward your nose,
Tensing your scalp,
Hold,
Breathe and let go,
Feeling your whole face goes off and your whole head go loose and taking a moment to fully experience this all over sense of peace and relaxation,
Breathing deeply,
Allowing the surface underneath you to fully support you,
There's no need to hold yourself rigid or strong in this moment,
You can relax,
You can be vulnerable and you can be soft,
Continue to breathe naturally and stay in this relaxed space for as long as you like,
Bringing yourself back and opening your eyes when you're ready.
