Hi,
Welcome.
I'm grateful you're here.
My name is Susan Guttridge and in this guided practice,
I'll lead you through a progressive muscle relaxation.
A simple yet profound way of reconnecting with your body,
Releasing tension and cultivating a sense of ease.
You can listen to this session at bedtime to help you unwind and settle in for sleep.
Or if you prefer,
Use it at any time of the day when you just need a moment to pause,
Reset and be present.
Before we begin,
Find a quiet,
Comfortable space where you won't be disturbed.
You might choose to lie down in bed with a cozy blanket or sit in a comfortable chair with your feet resting on the floor.
Choose whatever position feels most supportive and allows your body to feel at ease.
This practice is not about forcing yourself to relax,
But rather about bringing a gentle awareness to each part of your body,
Noticing any areas of tension and inviting them to soften.
As we move through this exercise,
There's nothing you need to do other than listen and allow yourself to be present with whatever sensations arise there in your body.
If at any point your mind starts to wander,
Simply notice that it's drifted away and gently guide your attention back to my voice and to the sensations in your body.
There's no need to judge or resist anything that comes up.
Just let it be.
The goal here isn't perfection,
But rather a quiet,
Kind attention to self.
Progressive muscle relaxation encourages a gradual release of tension from head to toe and I'll guide you through shifting your focus slowly and sequentially through each part of your body to create an overall sense of relaxation and using deep breathing to enhance the sensation of relaxation.
Please remember you are the expert of your body,
So tighten your muscles only to what feels comfortable to you.
During any guided practice,
It's normal to lose focus.
When this happens,
When you find your mind wandering,
Try slightly raising the corners of your mouth to form a small smile.
Gently return your attention to my voice and to the muscles we are focusing on and continue on.
Alright,
Let's get you started.
Notice the anchor points where your body connects to the chair,
The bed,
Or the floor.
Just noticing how your body is fully supported,
Grounded.
With your awareness at your breath,
I invite you to take a few deep,
Calming breaths,
Allowing each one to bring you more fully into this one moment.
Let's begin with awareness at your feet and toes.
So taking a deep breath in and as you breathe out,
Try gently curling your toes in,
Tensing them by squeezing them in and holding them tight for a few seconds.
Just noticing what that feels like to have that tension in your toes.
As you let go,
Notice the sense of ease that settles in,
Like a gentle wave of relaxation spreading through each toe and throughout your feet.
With your breath slow and deep,
Noticing the tension drifting away,
Resting in that sense of ease in your toes for a moment.
Now drift your attention upwards towards your calves and shins.
Tighten the muscles there by drawing your toes towards your shins and tensing your calves.
Tense only as much as feels comfortable.
Hold the tension there for a moment.
Then on your next exhale,
Let it all go.
Feel the relaxation flowing in,
Replacing any tightness in your lower legs with a soothing sense of calm.
There is nowhere else you need to be right now,
Nothing you need to do.
Just here,
Fully present with your breath,
Noticing tension leaving your lower legs.
Now with your attention drifting upwards toward your thighs,
Squeeze the muscles in your upper legs,
Engaging them firmly so that you notice a difference from how they felt a moment ago,
Without straining,
Without locking your knees,
Tensing and holding the tension.
And as you exhale,
Release,
Letting your thighs relax.
Enjoy the sensations there as the tension melts away.
Perhaps a gentle warmth or peaceful heaviness spreads throughout your legs.
Drawing a deep breath in,
Slow exhale out,
And letting your awareness shift upwards still to rest at your hips and sit bones.
Gently tense the muscles there just enough to notice the contraction.
Hold for a moment.
And as you release,
Exhale out.
Notice the tension drifting away.
Sense into the warmth of relaxation spreading throughout your hips and your sit bones,
Bringing ease to this area.
Perhaps it feels as though you're sinking even deeper into your bed or the chair beneath you.
If you're finding it hard to relax right now,
That's okay.
It happens sometimes.
Simply noticing is enough.
There's no right or wrong way to do this practice,
Except perhaps by not doing it at all.
You are here,
Exactly where you need to be.
Now floating your awareness gently upwards to your lower back and abdomen.
As you inhale in,
Gently tighten the muscles in your abdomen as if drawing your belly button in towards your spine.
Notice all the muscles in your core engaging.
Hold that tension briefly.
Now letting it go as you exhale out.
Notice any bits of ease and relaxation washing over your torso,
Softening.
Feel your lower back relax even more,
Settling ever more deeply and comfortably onto the surface you are resting on.
Remember you are not trying to fix anything here.
Simply noticing,
Tracking sensations,
And resting in awareness.
Allowing each breath to guide you deeper into this one moment.
Inhaling in,
And slow exhale out.
And now floating your attention upwards still to your chest and the area around your heart.
See if you can tighten your chest muscles and then hold them tight.
And release with a long slow exhale out,
Feeling all the muscles there in your chest soften.
Notice perhaps a sense of warmth and openness in your heart and in your chest.
Notice the ease in your breathing now.
Notice how you don't have to force relaxation or even strive for it to happen.
It's arising all on its own,
In its own time.
Your body doing what it knows how to do as you tense and relax your muscles.
Slow and deepen your breath and listen and follow along.
Now with your awareness drifting to your forearms and hands,
Make fists with both hands,
Tensing the muscles in your fingers,
Thumbs,
Hands,
And forearms.
Holding that tension.
And on your next exhale,
Release.
Notice the sensation of letting go as your fingers uncurl naturally and your hands soften completely.
Notice how light and relaxed your forearms,
Hands,
And fingers become.
Filled with ease,
Filled with warmth.
Just enjoying the comfort of your body resting on the surface beneath you.
It's supporting you completely as though you're being held.
With each breath,
Let your body grow heavier,
Sinking deeper into a relaxed stillness.
Now noticing your upper arms,
Floating your awareness upwards to notice your upper back,
Shoulders,
And neck.
Tighten the muscles here by squeezing your arms into your sides and shrugging your shoulders up towards your ears,
Just the best of your ability,
Not causing any strain or pain.
Holding that tension there.
And as you exhale out,
Release.
Let your shoulders drop.
Feel into a sense of spaciousness and relief as your shoulders drop down away from your ears,
Your upper back relaxing,
Your neck relaxing.
Enjoying all the bits of relaxation there,
Spreading throughout your arms,
From your shoulders all the way down to your wrists.
Deep inhale in,
Slow exhale out.
And now bring your awareness to your face.
As you breathe in,
Gently squeeze your eyes closed.
Press your lips together,
Tightening all the muscles in your face.
Just gently and to the best of your ability as you honor the needs of your body.
Then exhale out and soften the muscles in your forehead and brow,
That space between your eyes.
Notice the area around your eyes softening.
Notice the tension melting away from your lips,
Your tongue,
And your jaw.
Notice your breath,
Slow,
Deep.
Scan through your entire body.
Notice if there are any remaining areas of tension.
If anything catches your attention,
Can you invite those areas to relax,
Even just 1% more.
Allowing your body to relax ever more deeply into a state of settled relaxation with each breath.
As we near the end of our practice,
Know that you can rest here for as long as you like.
Enjoy the sensations of relaxation spreading through your body as you are snuggled comfortably in the space you are in.
If you are moving on with your day,
You can begin to wiggle your fingers and toes.
Take a deep cleansing breath,
Bringing in a sense of renewed energy with it,
And then slowly opening your eyes.
If it's ok,
Consider setting an intention of bringing this sense of calm and ease into the rest of your day.
But if you are listening to this to fall asleep,
Then snuggle ever more deeply into your bed.
Pull your sheets up around you,
Allowing them to settle over you like a gentle,
Secure hug.
I hope this practice has brought you deeper toward a sense of calm,
Clarity,
Relaxation,
And presence.
Feel free to return to it whenever you need.
I am so grateful to have had this opportunity to hang out with you.
Thank you for listening,
And may you be well.
