Hello and welcome.
My name is Nat and I'm here to help you unravel tension with a progressive muscle relaxation exercise.
This technique involves gently tensing and then relaxing different muscle groups in your body.
This practice can be helpful in relieving stress,
Reducing muscle tension,
And promoting overall relaxation.
By focusing on your body and allowing it to unwind,
You create the perfect environment for your mind to also unwind and let go.
Together let's find deeper relaxation with this very mindful exercise.
To begin,
Find a quiet cozy spot to either sit or lie down.
Begin to make any necessary modifications to ensure that your position,
How you exist in this moment,
Is comfortable.
Close your eyes or soften your gaze and take a few deep cleansing breaths.
Give your mind and body permission to begin the process that is relaxing.
As you settle into a deeper state of calm,
Start directing your attention towards your breath,
Allowing it to become slow and steady.
Draw your focus to your hands.
Clench your fists tightly.
Feel the tension in your hands and your forearms.
Hold this tension for a few seconds and then release,
Letting your hands and arms go limp.
As you do so,
Notice the contrast between the earlier tension and the present relaxation spreading throughout your muscles.
Take a moment and feel gratitude for this release.
Now shift your attention,
Your whole focus,
To your arms.
Tense your upper arms by flexing your muscles,
Feeling the tension building.
Hold this tension,
Hold,
Hold,
Hold,
And release it,
Allowing the tension to melt away,
To soften both arms.
Feel the muscles becoming loose and relaxed as if they are gently unraveling.
Now shift your focus to your face.
Scrunch up your face,
Wrinkle your nose,
Squeeze your eyes shut,
Clench your jaw,
Feel the tension in your facial muscles.
Hold,
Hold,
Hold,
And then release it all.
Let the strain fade away.
Allow your face to soften and feel the ease spreading throughout every muscle in your face.
Next,
Bring your awareness,
Your full attention,
To your torso,
Your chest,
Your stomach.
Take a deep inhale.
Pull your abdominal muscles towards your spine.
Pull your bottom rib bones towards your hip bones.
Squeeze and hold the weight of the tension,
And then exhale.
Allow your belly and chest to relax completely.
Feel the release,
The weight of it melt away.
Notice the gentle rhythm of your breath as it brings you into a deeper state of rest and calm.
Now shift your focus towards your back.
Arch it slightly.
Draw your shoulder blades together.
Feel the tension build in your lower and upper back.
Hold this position.
Hold,
Hold,
Hold,
Squeeze,
And then release.
Allow your spine,
Your shoulder blades,
Allow them to relax.
Feel any strain or tension melt away,
Leaving you with a sense of ease and calm.
Move your awareness down to your thighs.
Tense your thigh muscles by pressing your legs together,
Locking out your knee joints.
Reach your heels forward.
Press them forward.
Hold the tension.
Hold,
Hold,
Hold,
Squeeze,
Hug in,
And then let your legs go limp.
Feel an outer rotation through your hips and ankles and knees.
Feel the heaviness leave your thighs,
Your legs as they become completely relaxed.
Now bring your attention to your calves,
Your shins.
Flex through your ankles.
Reach your toes towards your shins,
Your heels away from you.
Hold this position.
Hold,
Hold,
Hold,
And then release.
Allow your calves,
Your shins to relax.
Feel the tension dissipate.
Feel your muscles become loose.
Luxuriate in this relaxed sensation for a moment,
And then direct your attention towards your feet,
Your toes.
Curl your toes up tightly.
Feel the tension in the soles of your feet.
Hold,
Hold,
Hold,
And then release.
Let your feet and your toes completely relax.
Notice the sensations spreading through your feet as any remaining tension,
Tightness is resolved.
Take a few moments and enjoy the feeling of relaxation throughout your entire body.
Each part of you that's connected with the earth,
Could you let it feel heavy,
Rooted.
Allow yourself to embrace this state of calmness and peace.
Feel every part of you that connects with the sky,
The tops of you.
Feel it flow freely,
Open,
Expansive,
Soothing energy flowing freely through all of your muscles,
Creating a sense of tranquility within.
I invite you to linger here longer in this relaxed state,
Longer than you ever intended to,
And only when you're ready,
Now or later.
You can invite the awareness of your room,
Your surroundings back in.
Take a moment to appreciate the effort you've put into this practice and the positive impact it had on your mind,
Your body,
Your muscles.
Think grateful thoughts,
And then feel into that gratitude.
Feel the sensation of love flow freely,
Unobstructed,
Through your whole body.
