Let's begin this progressive relaxation by sitting comfortably in a chair.
Take a slow and easy breath in and a slow and easy breath out.
Allow your body to comfortably relax.
With your next inhale,
Breathe all the way to the top until you can't take any more breath.
Pause here at the top and then slowly,
Gently release the breath out until you have no more breath and pause at the bottom.
Inhale,
Slowly filling with breath and pause.
Gently exhaling your breath all the way out and pause.
One more full,
Deep breath in,
Pause at the top.
Full,
Deep breath out,
Pause at the bottom.
Return to the natural,
Easy rhythm of breath.
Beginning with your feet,
As you inhale through your nose and lift your toes upward like you are pushing against resistance and hold as you continue to inhale.
Exhale through your mouth and release all the tension in your toes.
Inhale and scrunch your toes,
Arching your foot and hold.
Exhale and release.
Inhale and press your foot into the floor,
Tensing your calf muscle,
Hold.
Exhale,
Release all the tension,
Let go.
Inhale and press your knees together,
Hold here.
Exhale and let go.
Inhale contract your thigh muscles,
Hold.
Exhale and release.
On your next inhale,
Squeeze your glutes,
Pause.
And on your exhale,
Release.
Now inhale and squeeze your whole lower body from your feet to your glutes.
Inhale and let it all go.
Contract your abdominal muscles,
Hold.
Exhale and release.
Take a slow and full breath in,
Creating tension in your chest.
Exhale gently and slowly release.
On your next inhale,
Raise your shoulders all the way up to your ears,
Hold.
Exhale and let your shoulders drop.
Inhale and clench your hands tightly into a fist,
Hold.
Exhale and release.
Inhale and press your arms tightly to your sides.
Exhale and let them drop.
On your next inhale,
Squeeze your shoulders towards your ears,
Press your arms to your sides and clench your fists.
Exhale release.
Inhale and purse your lips together.
Exhale and sigh the breath out.
Inhale and squeeze your eyes closed tightly.
Exhale and release.
Inhale and lift your eyebrows high,
Hold.
Exhale and let them drop.
Now take a slow,
Full breath in.
Tense your whole body from head to feet.
Squeeze your eyes closed,
Purse your lips,
Shrug your shoulders high.
Press your arms,
Clench your hands,
Contract your abs,
Squeeze your glutes,
Keep going.
Relax your thighs,
Squeeze your knees together,
Press your feet into the floor,
Scrunch your toes and exhale,
Let it all go.
