This is a progressive muscle relaxation for beginner.
And this progressive muscular relaxation has,
Goes in three parts,
Three intensities.
One is 100%,
50% and 5%.
So each contraction is held for about five seconds.
So you're talking about muscle contractions that are held.
So let's start by becoming into a comfortable position.
You can either sit on a chair or lay down on the floor with our spine elongated.
Let's start with the meditation and we focus on the face and neck.
And before we start to go into the three intensities,
Let's just simply notice our muscles and how it feels in our face.
Simply move your eyebrows up toward your hairline and then relax your eyebrows.
Squeeze your eyebrows together like frowning and then release.
Tighten your eyes,
Shut them really tight and then release them.
Tighten up your cheeks and your face,
Really tighten them up by smiling perhaps.
You can just smile and activate the cheek muscles and then relax.
Purse your lips and then as you exhale,
Release.
Inhaling,
Pursing the lips,
Exhaling,
Letting them go.
And then just gently move your jaw from side to side.
And then allow your jaw to come to a gentle,
Neutral position.
So now let's focus your attention to your whole face and your neck muscles.
During your inhalation,
Gently tighten your facial and neck muscles.
Feel the tightness muscles as you hold your inhalation.
Go ahead,
Hold your inhalation,
Two,
Three,
Four,
One.
Let go.
Relax your muscles slowly.
As you exhale,
Feel the relaxation.
Let's repeat that two more times.
One time,
The muscles tighten up 50%,
Third time,
5%.
So gently as you inhale now,
Tighten up your facial muscles 50%.
Feel the tightness of the muscles holding it for three,
Two,
One.
And let go.
Feel the relaxation.
On your next inhalation,
Tighten the muscles up a little bit.
Hold it for three,
Two,
One.
Relax your face and neck a little bit more,
Noticing the difference between the tense muscles and the relaxed muscles as you take two natural breaths.
Now let's bring the awareness to the shoulders.
Bring your attention to the shoulders and the neck.
On an inhalation,
Very gently shrug your shoulders,
Draw your shoulders up towards your ears,
Holding air there.
Don't strain.
Feel the tension as you hold your breath for three,
Two,
One.
Release.
Notice the relaxation.
Let's repeat that two more times.
The second time at 50%,
Third time,
5%.
So let's inhale.
Very gentle.
Shrug your shoulders.
Draw your shoulders up towards your ears,
50%.
Feel the tension as you hold the breath for three,
Two,
One.
And let go.
On your next inhalation,
5% of your muscle engagement.
Bring your shoulders,
Draw it up your ears,
Towards your ears.
Don't strain.
And hold your breath,
Three,
Two,
One.
And release.
On your next exhalation,
Relax your shoulders a little bit more.
Let's bring your attention to your abdominal muscles.
On an inhalation,
Gently tighten the muscles of your abdomen,
But don't strain.
Notice the tension as you hold your breath for three,
Two,
One.
Then release and notice the relaxation.
Let's repeat that two more times.
Second time now,
The muscles engage here 50%.
On the next inhalation,
Gently tighten the muscles,
50%.
Notice the tension as you hold your breath now,
Three,
Two,
One.
And then relax.
Release the muscles.
Let's do this the third time.
On the inhalation,
Tighten your abdominal muscles.
Don't strain.
It's only 5%.
Hold your breath now,
Three,
Two,
One.
And release.
Let go.
Draw the attention to your relaxed abdominal muscles.
And then with your next exhalation,
Relax them a little bit more.
Notice the difference between the tense muscle and the relaxed muscles as you take two natural breaths.
Now bring your attention to your legs and feet.
On an inhalation,
Pull your toes toward your shin and curl your toes.
Tighten your leg and toe muscles gently,
But don't strain.
Notice the tension as you hold your breath now,
Three,
Two,
One.
Then release and notice the relaxation.
Repeat that two more times.
So the second time now.
Let's go,
50%.
Inhaling,
Pulling your toes toward your shins.
Curl your toes.
Tighten up your leg muscles and toe muscles,
50%.
Hold your breath,
Three,
Two,
One.
And release.
And notice the relaxation.
Let's do that third time at 5%.
Next inhalation,
Pull your toes toward your shin.
Curl your toes.
Tighten your leg muscles and toe muscles,
5%.
Hold your breath,
Three,
Two,
One.
And release.
And notice the relaxation.
Don't squeeze.
Just notice.
Draw your attention to the relaxed legs and feet.
And on your next exhalation,
Relax your legs and feet a little bit more.
Become aware of the difference between the muscles when you're tense and when you're relaxed.
And for our final muscle contraction,
We're going to contract all muscles in the whole body.
So let's start.
Tighten up your whole body.
Tighten it up,
Tighten it up,
But don't hurt yourself.
Hold your breath,
Three,
Two,
One.
And let go.
Release.
Letting release it.
Let's do this now at 50%.
So let's tighten up all muscles in your body,
50% tightness,
50%.
Hold your breath,
Three,
Two,
One.
Let go.
Let go and release.
Now the last one is tighten our muscles for 5%.
So let's start just maybe mentally just imaging it or just using the 5% muscle.
So let's start and tighten all muscles 5% in the body.
Hold it.
Hold your breath,
Three,
Two,
One.
And let go.
Release.
Letting go of the muscles.
Take a deep breath in and out and with every exhalation allow yourself to sink further down either in the chair or on the floor.
Inhaling sensing.
Exhaling relaxing.
We take another breath in and out.
And this concludes our meditation.
So we gently are going to wake up our body now by moving our fingers,
The toes.
Stretch your body in any way you want to stretch your body or feel like you can stretch your body.
Moving your body around a little bit.
If you are on the floor you may roll over to your right side.
Holding it there with just a couple of breaths.
And then come into a seated position.
If you have your eyes open you gently maybe gaze on a point in front of you having your eyes just slightly downward.
And if you have your eyes closed just gently open your eyes getting used to the surroundings.
And thank you for participating with me.
