Short Progressive Relaxation

This short progressive relaxation is designed to help you reset and recharge, even when you're short on time. In just a few minutes, you'll gently release tension from your body, calm your mind, and feel more grounded and refreshed.

Perfect for breaks, transitions, or anytime you need a moment of peace.

Transcript

Come to a comfortable position,

Either seated or lying down,

And take a few moments,

A few breaths to just become still,

As still as you can.

Begin to notice your breath.

So you might notice your breath at your abdomen,

Expanding on the inhale and releasing on the exhale.

You might notice it at the corners of your nostrils,

Feeling the cool touch of breath on the inhale and the warmth on the exhale.

And bring your awareness to the crown of your head and feel a warmth and relaxation spreading down your head,

The front and back of your neck,

Down your shoulders,

Down your arms,

Into your hands and fingers.

Release back up your arms to your shoulders and feel that warmth and relaxation spreading across your chest,

Down your torso,

Into your abdomen,

Pelvis,

And hips.

Release down your legs into your feet and toes.

Soften the soles of your feet.

Release up the backs of the legs,

Back of the hips and low back.

Release up the middle back,

Upper back,

Between the shoulder blades and backs of the shoulders.

Release up the back of the neck,

Back of the head,

Crown of the head.

And then drop your awareness to your heart center and breathe as if you're breathing through your heart center.

We'll take about five breaths here.

Then breathe as if your whole body's breathing,

Almost as if you're breathing into the space around you.

Begin to bring yourself back,

Noticing the sounds around you,

Moving your fingers and toes,

And opening your eyes when you're ready.