Full Body Reset With Progressive Relaxation

Let go of built-up tension and reconnect with your body in this soothing full-body reset. Through gentle progressive muscle relaxation, you'll be guided to consciously release stress from head to toe, calming your nervous system and inviting a deep sense of ease. Perfect for unwinding after a long day or preparing for restful sleep, this practice leaves you feeling grounded, refreshed, and at home in your body.

Transcript

Hello and welcome to this full body reset. This is your time to pause, Breathe, And allow yourself the gift of deep relaxation. As we begin, I invite you to find a position that feels truly comfortable for you, Whether that's lying down or seated. Allow your body to settle in. Close your eyes if it feels safe to do so. Take a slow, Deep breath in through the nose and a long, Full breath out through the mouth. Notice where your body is making contact with the surface beneath you. Your feet, Your back, Your hands, Your head. Feel how you're supported. There's nothing you need to do right now other than be here. Let's take two more deep breaths together, Inhaling deeply and exhaling, Releasing any tension you may be carrying. Again breathe in and sigh it out, Softening the jaw, The shoulders, The belly. Now, Before we begin today, Let's set an intention for this practice. It might be something as simple as I allow myself to relax or I return to calm. Whatever you choose, Allow yourself to feel this intention gently settle in as you continue to breathe slowly. Now bring your attention to your feet. Notice your toes, The soles, The tops of the feet. On your next inhale, Curl your toes tightly, Squeezing. Hold that tension. And as you exhale, Release completely, Letting the feet relax fully. Shift awareness to your calves. Point your toes forward, Tensing the muscles in the lower legs. Hold. And exhale again, Releasing, Allowing heaviness to spread. Feel the blood flow, The warmth, And the ease returning to your lower legs. Bring your focus to your thighs now. On your next breath in, Gently tighten the muscles in your thighs. Squeeze them together or press them down. Hold, Feel the tension. And with your exhale, Soften, Letting go. Notice any sensations, Tingling, Warmth, Softness. Move to your hips and glutes. Squeeze the muscles here tightly. Hold the tension for a few seconds. And then exhale, Releasing fully. Feeling the hips dropping, The pelvis relaxing into the support beneath you. Now, Place gentle attention on your abdomen. Take a deep breath in and pull the belly in, Engaging your core muscles. Hold the tension. And exhale, Letting the belly soften and expand. Feel spaciousness in the stomach area. Shift awareness to your chest. Take another deep breath in, Puffing up your chest slightly. Hold. And exhale, Slowly allowing the chest to soften and the heart space to open. Notice how each breath creates more and more ease. Bring focus to your hands now. Curl your fingers into fists. Tighten. Then exhale, Letting them unfurl, Loose and soft. Move your attention up to your forearms. Engage the muscles, Tightening gently. Hold. And release fully on the breath out. Now the upper arms. Squeeze. Hold. Feel the tension. And soften. Feel both arms now heavy, Relaxed and fully supported. Shift awareness to your shoulders. On your next inhale, Lift them up towards your ears, Tightening, Creating that tension. Hold. And as you exhale, Drop them down, Letting the tension melt away. Bring focus to your neck. Press the back of your head lightly into the ground or the chair. Hold. Hold. And exhale, Letting go. Now the jaw. Clench your teeth slightly, Noticing the tension. And then exhale, Allowing your jaw to soften. Feel the mouth relaxed and the tongue resting gently. Finally, Bring awareness to your face and your scalp. Squeeze your eyes shut, Wrinkling your forehead, And hold. And as you breathe out, Soften your forehead, Soften your eyes, Relax your entire face. Feel the scalp softening, The whole head at ease. Now take a moment to scan your entire body, From the crown of your head, Down through your face, Neck, Shoulders, Arms, Chest. Abdomen, Hips, Legs, All the way to your feet. Notice the difference from when you began. Feel the heaviness, Warmth, And relaxation spreading through every part of you. Take a deep cleansing breath in, And a long releasing breath out. You've given your body the chance to unwind, Reset, And release. Rest here as long as you like, Soaking in this deep sense of calm. And when you're ready to return, Gently begin to wiggle your fingers and toes. Maybe stretch softly. Slowly open your eyes, Carrying this sense of ease with you into the rest of your day.