Before beginning deep muscle relaxation,
I invite you to just notice the state of your body.
Sit upright in a comfortable position with your feet on the ground.
Notice the feeling on the top of your head.
Any weight or movement from any hair.
Notice your facial muscles.
Which muscles on your neck and shoulders are tense and which are relaxed.
Notice the position of your arms and your hands.
The rise and fall of your chest and belly as you breathe.
Notice whether there's tension in your core or your back and the weight of your body on different areas of your seat or the ground.
Notice the position of your legs and how much bend is in your knees.
Be aware of the contact of your feet on the ground and any tension there.
Let's begin.
Hold your right hand and forearm out in front of you.
Make a fist squeezing for about five seconds.
Take a deep breath and say out loud or to yourself,
Relax.
Release and breathe normally.
As you notice the temperature and blood shifting and changing in your hand.
Repeat this with the same hand.
Squeeze.
Exhale.
Let go.
Relax.
Breathe normally.
As you notice the shift in blood flow and temperature.
Now take a breath and tense your entire right arm including your bicep and tricep.
Hold for five seconds.
Exhale.
Let go and relax.
Breathe normally as you notice the temperature and blood shifting in your whole arm.
Do this again with the same arm.
Now switching to the other side.
Hold out your left hand and forearm.
Make a fist.
Then exhale and let go.
Think or say relax and breathe normally as you notice the shifting temperature and feeling.
Repeat this with the same hand and forearm.
Now take a breath and tense your entire left arm including the bicep and the tricep and hold it for five seconds.
Exhale.
Let go.
Think or say relax and breathe.
Repeat this with the same arm.
Next tense your neck,
Throat,
And chin muscles for five seconds.
Exhale.
Relax and release as you notice the warmth shifting and changing.
Repeat this tensing and relaxing of your neck,
Throat,
And chin.
Now tense your chest by pushing your hands together in a prayer position for about five seconds.
Relax and release and notice the shifting flow of temperature and feeling.
Repeat this tensing and relaxing of your chest.
Next arch your back and tighten those muscles for five seconds.
Release and relax.
Wait and notice.
Repeat this tensing and relaxing of your back muscles by arching your back.
Bring your attention to your right leg and press it down into the floor for five seconds.
Let go and relax as you notice the warm change in blood flow.
Repeat this tensing and relaxing of your right leg.
Finally,
Bringing your attention to your left leg,
Press it down into the floor.
Let go,
Relax,
And notice.
Repeat this tensing and relaxing of your left leg.
Breathe normally and allow your awareness to follow your breath into your body.
And back up out of your throat and nose or mouth.
Do another head-to-toe scan like you did at the beginning,
Starting at the top of your head.
Scan down your body,
Down each limb,
Down your core,
Your waist and hips,
Into your legs and your feet.
Notice the relaxed feeling of your muscles.
Notice the temperature of each part of your body.
How is it different from when you started?
Enjoy this peaceful and relaxed state of being for as long as you like.
I hope you have enjoyed this exercise.
Thank you for joining me.
