Hi,
My name is Robert Aceves and I welcome you to this progressive muscle relaxation meditation.
Today's practice will consist on relaxing your body completely.
So please find a comfortable position for you,
Either sitting down or lying down,
And let's begin.
Close your eyes if you feel comfortable doing so.
Take a deep breath in,
Filling your lungs with air,
Hold it for a moment,
And slowly exhale,
Releasing any tension you may be experiencing right now.
And repeat this deep breathing for a few times,
Inhaling slowly and exhaling even more slowly.
That's it.
Let's begin relaxing your body now.
Starting with your feet,
I'm going to ask you to focus on your feet.
Curl your toes and tense the muscles on your feet,
Gently.
Hold for a few seconds,
Then release,
Noticing the sensation of relaxation on your feet.
That's it.
Now let's move on to your legs.
Place your attention on your calves and your thighs,
Tightening these muscles gently.
Hold the tension for a moment,
Then release,
Letting go of any tension on your calves and your thighs,
Feeling your legs relaxing more and more.
Now,
Gently bring your focus to your belly and your chest,
And gently tense your belly and your chest muscles by drawing them in slightly.
Hold it for a few seconds,
And then release,
Allowing your body to relax deeply.
That's it.
Now,
Softly become aware of your back and your shoulders,
Squeezing your shoulder blades together,
Gently,
Bringing the tension in your back.
Hold it briefly,
And release,
Feeling the relaxation spread through your back and the muscles on your back.
That's it.
Now,
Feel your arms.
Clench your fists and tense your arms gently.
Hold it for a second,
And then let go of your arms,
And then let go of your fists,
Allowing your arms to relax completely.
That's it.
Now,
Bring your attention and your focus to your neck and your face.
Gently tense the muscles in your neck and your face by clenching your jaw and scrunching your face.
Hold it for a second,
And then release completely,
Feeling a wave of relaxation throughout the muscles on your face and your neck.
That's it.
And now,
It's time to feel your whole body.
Let's tense your entire body gently.
Hold the tension for a few seconds,
And let go,
Feeling your whole body relaxing completely.
That's it.
Continue breathing naturally,
Taking a few more deep breaths,
Staying in this wonderful state of deep relaxation,
Feeling how time passes in a very special way.
Enjoying yourself for as long as you want.
You may continue resting your body and your mind for as long as you want.
When you're ready to come back to the present,
You may do so gradually,
Waking up your body,
Little by little,
Moving your fingers and your toes,
Stretching your body gently,
And opening your eyes when you're ready,
Feeling more rested and ready to continue with your day.
Thank you for listening,
And I'll talk to you soon.
