Welcome to your progressive muscle relaxation practice,
Where we'll be relaxing your body from head to toe and bringing peace to your busy mind.
You can do this as a physical practice or simply imagine yourself tightening your body as guided.
This meditation works best laying down in an environment where you can totally relax.
When you're ready,
Laying down now,
We'll start with some gentle breathing,
Arms laying heavy by your side,
Relaxing your body and feeling supported as you lay here listening to my voice.
Just gently noticing your stomach rising on the inhale.
Exhale,
Letting go.
Gently breathing in.
Exhale,
Letting your body soften even more.
And breathing here,
A few more breaths on your own.
Inhale,
Air comes in.
Exhale,
Letting go.
To begin,
We're going to scrunch our face,
Making as many wrinkles as possible,
Squeezing our eyes together,
Our mouth,
Pressing our teeth together.
Big inhale,
Squeezing your face.
Exhale,
Let it go and relax.
Noticing a sense of ease,
Letting your breath soften.
Now tightening the tiny muscles on the top of your head,
Back of your head.
Big inhale,
Relaxing as you exhale.
Moving down to your neck,
We're gonna bring your shoulders up to your ears,
Really scrunching your neck up,
Making your muscles very tight here.
Big inhale,
Exhale,
Relax your shoulders down.
Breathing here,
Feeling your body relaxing as you exhale.
Moving down to your hands,
We're gonna squeeze into fists,
Our fingers,
Making our fists and hands as tight as possible,
Extending the sense of tightness up through our arms,
Making our arm muscles as tight as possible,
Squeezing,
Squeezing,
Squeezing.
Big inhale,
Squeeze even harder.
Exhale,
Releasing your hands,
Letting your arms relax deeply.
Noticing any sensations you feel here,
Taking a moment to relax even deeper,
Letting your body soften.
Now you'll bring your shoulder blades together,
Tightening your chest,
Breathing in here.
Can you tighten the muscles in your back as well?
Squeezing your shoulder blades together,
Maybe engaging your abdomen,
Feeling a little bit more tightness.
Big inhale,
Squeezing everything in.
Exhale,
Releasing down,
Feeling yourself nice and supported as you breathe here,
Letting your body relax just a little more,
Feeling safe and supported as you lay here,
Listening to my voice and relaxing even deeper,
Letting your body soften.
Now we're going to move down into the space between our hip bones.
You're gonna squeeze your sex organs,
You're pulling the energy up,
Tightening your stomach in here,
Squeezing your butt cheeks together,
Making everything in the hip area as tight as possible,
Tightening even more,
Big inhale,
Fill yourself up.
Exhale,
Letting go,
Relaxing your body,
Maybe wiggling from side to side gently,
And then sinking deeper into relaxation,
Letting your body soften even more.
Moving down now,
We're gonna flex our toes towards us,
Extending out through the heels,
Tightening the back of our legs.
Extend your heels even more so you really feel that lengthening and stretching in your back legs.
Big inhale,
Exhale,
Release,
Maybe drawing some circles with your big toes,
Rotating your ankles in one direction,
And then the other,
Coming through to stillness for a moment,
Relaxing even deeper,
And then we're gonna point our toes,
Now stretching the fronts of our legs,
Pressing our toes towards the earth,
Really feeling tightness in our front legs,
Tightening even more,
Big inhale,
Exhale,
Let go,
Relaxing your whole body here,
Breathing gently,
Maybe rolling your neck from side to side,
Letting your tongue drop down from the roof of your mouth.
Where in your body can you relax even more?
And finally,
We're going to squeeze our whole body together,
Tensing every muscle,
Contracting ourselves so we're as small as possible,
As tight as possible,
Squeezing everything together,
Big inhale,
Exhale,
Letting it go,
Relaxing deeply,
Enjoying this new sense of relaxation in your body,
A sense of ease,
A sense of peace,
Let your breathing soften even more as you relax even deeper,
And enjoy the benefits of your meditation practice.
