Listen to this progressive muscle relaxation meditation when you're in a comfortable and safe place to be able to close your eyes.
So maybe not while you're driving.
Let's start with a recalibrating breath.
So breathing in slow and deep,
Filling your lungs all the way to the top.
Pause and then slowly exhale through your mouth.
Let's do that one more time.
Long slow deep inhale.
Pause and exhale through the mouth.
Finding a nice comfortable place to settle your body.
You can do this while sitting.
And if you're sitting,
Make sure both sides are even.
So both hips are level,
Feet gently on the ground,
Shoulders stacked above your hips.
Comfortable and alert but relaxed.
And the same is so if you're lying down.
Especially if you're listening to this as a way to relax and de-stress to help you fall asleep.
Get your body nice and comfortable.
And if you fall asleep,
That's great too.
With your breath returned to normal,
Don't try to change or alter your breath in any way.
Just allow it to be.
You're going to bring your focus to the top of your head.
And as we go through the body,
Each and every area see if you have a little bit of room to relax and release any tension you find there.
And if you're unable to release all of the tension,
That's okay too.
If you come across a place of discomfort and you can't release that discomfort,
Just recognize that.
Allow it to be there and continue on.
So with your focus at the top of your head,
Your forehead,
Your eyebrows,
Breathe in as your attention goes to that area.
And as you breathe out,
Relax and release.
Your eyes,
The back of your eyes.
Is there any tension there?
Just direct your focus.
Breathe in.
Breathe out.
Relax.
And release.
Your mind may wander as you go through this meditation.
And that's okay.
It's even expected.
Once you notice that your attention has wandered,
Just recognize that and gently guide your attention back to your body,
Back to the meditation.
As you bring your focus down now to your cheeks,
Your nose,
Your ears,
Breathing in,
Breathing out,
Relax and release.
Down to your jaw,
Your chin,
Your teeth,
Your tongue.
Do you notice any clenching,
Any tightness here?
Breathe in and notice.
Breathe out,
Relax and release.
Moving down to your throat and the back of your neck.
Breathing in and notice,
Breathing out,
Relax and release.
Breathing normally.
Shifting your focus down to your shoulders where we carry so much tension.
Take a moment to recognize your shoulders for all that they carry.
As you breathe in your awareness to that part of your body,
Breathe out,
Relax and release on the left.
Relax and release on the right.
Your arms focusing in on your biceps,
Down to your elbows.
Notice as you breathe in,
Relax and release as you breathe out.
Your forearms and your wrists,
Notice,
Relax and release.
Your left hand,
Each and every finger,
Your thumb,
Your right hand,
Each and every finger and your thumb.
Breathe in and notice.
Breathe out,
Relax and release.
Shifting your attention over to your chest,
Your lungs,
Your heart,
Your rib cage.
We carry a lot of stress here.
That's okay.
As you breathe in,
Imagine space being created between your ribs.
As you breathe out,
Release some of that tension.
Let's do that again.
Breathing in,
Feeling of calm and peace and gratitude into your heart.
Breathe out,
Releasing that tension,
That worry,
That discomfort.
And if any remains,
That's okay.
Allow it to be there.
Give it permission.
Let's do one more,
Breathing in,
Noticing your awareness.
Breathing out,
Relax and release.
Breathing down to your stomach,
Your solar plexus,
The source of our confidence,
Our power,
Our self-esteem.
And it takes a hit when we're feeling stressed and anxious.
Breathing in some loving energy to that area.
Breathing out,
Releasing everything that's not serving you right now.
Breathe in again to that area,
Feeling your strength,
Feeling your power.
Breathing out,
Releasing any need to control any tension.
Relax and release.
Moving down to your hips,
Left hip.
Start there,
Focusing your attention from the back to the side to the front.
When there's room,
Release on your exhale.
And as you breathe in,
Shift your focus over to the right,
From the back to the side to the front.
Breathing out,
Relax and release.
Focusing on that area as a whole.
Your butt,
Your hips.
As you breathe in,
Notice,
Bring your awareness there.
And as you breathe out,
Find any more room to relax and release.
Moving that focus down now to your thighs.
Such big muscles here.
They carry a lot of weight.
From the top of your thighs,
Release that tension as you breathe out,
Focusing all the way down to the bottom of your thighs.
Your knees.
Relax and release.
When you notice your tension has wandered,
That's okay.
Just bring it back gently and compassionately to your body.
Shifting your focus now down to your calves,
Your shins.
As you breathe in,
Notice.
And as you breathe out,
All the way down to your ankles,
Relax and release.
Your left foot,
Your heel,
The arch,
Each and every toe.
Breathing in your awareness.
Breathing out,
Relax and release.
Your right foot,
From your heel to your arch,
Down to each and every toe.
Breathing in your awareness here.
Breathing out,
Relax and release.
Taking a deep breath in.
Focusing your attention from the top of your head as you exhale,
Sweep down all the way to your toes.
Relax and release.
Take a few minutes to sit here and just breathe.
As your attention wanders,
Just notice it and come back to the body.
Focusing on the areas that are relaxed and peaceful in this moment.
You can start the progressive muscle relaxation again at your own pace,
Starting from your toes,
Going all the way back up to your head.
Relax and release.
You arennnd that best serves you in this moment.
