Progressive Muscle Relaxation (PMR)

Train your brain to recognise the presence of stress in your physical body. You will experience, recognition of the difference between a tensed and relaxed muscle, instant and automatic relaxation of muscles when they begin to tense.

Transcript

You are now listening to a mindful place meditation in association with mindful records.

To enjoy the full benefit of this meditation process and to ensure your safety,

I ask that you do not operate any heavy machinery or drive a vehicle for the duration of this relaxation journey.

Turning inwards now as you prepare for this progressive muscle relaxation.

To go on and find yourself a comfortable position,

Either sitting or laying down.

But most importantly,

Ensuring your head,

Neck,

Shoulders and back are fully supported and aligned.

As this will allow for the free flow of energy as you embark upon this relaxation journey.

So now that you've found a comfortable position,

I invite you to surrender to the here and now of the present moment.

To know that you are safe and secure and that you really deserve this time and that you are supported and accepted as you are at this very moment.

Close in your eyes now as you allow yourself to fully surrender.

And in a moment I'm going to ask you to take three deep breaths with me.

And on the third breath I ask that you hold to the count of five.

And when you exhale you let go of any stress,

Worries,

Anxieties and really allow yourself to be here in the present moment.

Moving on to the breath now.

Breathing in and out.

That's good.

And again breathing in and out.

And on the third breath holding to the count of five.

And when you release letting go of all that unneeded and unwanted energy,

Letting it fall out with the breath.

So breathing in and hold for five,

Four,

Three,

Two,

One and release.

Letting it all go.

Falling away as you surrender to peacefulness and serenity.

As we go about our day to day lives we can overlook the toll stress may be taking not only on our mental and emotional state but on this beautiful gift and vehicle in life,

Our body.

We often unknowingly hold much tension and strain in our body which makes it so important to check in often to bring awareness to our physical state as this is a true act of self love.

Our bodies carry us through life and allow us to experience the many pleasures life has to offer and that is why checking in ever so often will be of benefit to you as you go through life.

All that is required during this relaxation is that you listen to the words of my voice and follow along gently tensing and releasing your muscles as I guide you through from head to toe.

Before we begin you might like to observe and check in with your body.

What does it feel like?

Are there any areas of tightness,

Tension or pain?

Does it feel light?

Do you notice yourself easily relaxing into this process or do you find it challenging?

There is no right or wrong,

Everything just is and as you are right now is as you are meant to be.

So now just bring your awareness to your head.

As you begin to notice your brows raise the brows as high as they will go and hold that tension.

Just becoming aware of what that feels like for you.

And now dropping about half of that tension while maintaining the rest of the tension in the brows.

And now releasing approximately half of that remaining tension.

And half of that tension.

As you begin to notice that even in the smallest and slightest amounts your body can hold tension.

Now squeeze a little tighter and let go.

Let all that tension just drift away and melt.

Just enjoy that sense of relaxation as your brows return to normal.

Flowing down now to your eyes.

As you gently squeeze your eyes shut and begin to experience that tension.

Becoming aware of the little muscles in and around the eye as they tighten and hold this position.

Just noticing what this feels like as you experience this sensation.

And now releasing and letting go.

Just notice as the eyes just gently return to normal the muscles release and relax.

And most importantly become aware of the difference between the state of tension and release.

So now just bring your awareness to your nose and tense in your nose scrunching it as tightly as you can.

And becoming aware of the state of this tension and what that sensation feels like.

And releasing and letting go.

As you allow your nose to go back to normal to its relaxed state.

Now clenching your jaw as tightly as you can.

Focusing the muscles in the head,

In the jaw and in the chin.

Tensing as you clench the jaw.

And release allowing your jaw to hang slack and noticing the difference between the tensed state and the relaxed state.

And now person your lips together tightening them and holding and experiencing that state of tension and releasing letting go.

Now you might tighten your whole face clenching your jaw,

Pursing your lips,

Crunching your nose,

Squeezing your eyes and release.

Letting it all go as you relax.

Now flowing down to your neck.

Tensing the front of the neck and the back of the neck.

Feeling that tension as you shift your head to the left and to the right and back to the centre and you release.

Now allowing that relaxation to flow over your shoulders.

Tensing the shoulders as you raise them up towards your ears and hold.

Just notice how high they rise and what that sensation feels like.

And take a deep breath in.

And as you breathe out let it all go letting your shoulders drop as you let out your breath.

And once again breathing in and raising your shoulders as high as your ears.

And experience that sensation of tension and release.

Letting the breath fall out naturally as the shoulders follow.

Enjoying that state of serenity and tranquility as you release all tension.

Now bringing your awareness to your hands and making a fist and clenching tightly and allowing yourself to really experience the tension.

And holding and holding and holding.

And now release.

Just wriggling your fingers and allowing all that tension to fall away.

Just notice how your fingers,

Your palms and the back of your hand feel as you release.

And now once again clenching your fists,

Tightening and really holding that clenched fist.

And allowing yourself to really experience the full sensation of this tension.

Notice as your arms also become tense as your wrists tighten.

And release.

Clenching your fingers and allowing it all to fall away.

Gently now tensing both your arms,

Your forearms and your upper arms.

Allowing yourself to experience the full sensation of that tension.

Squeezing tightly and really enveloping yourself in the tightness and restriction of this moment.

And release.

And as you release you drift further and further into a deep sense of relaxation.

Moving over to your torso now and becoming aware of your back.

And I invite you to tighten and tense all your back muscles squeezing as tightly as you can.

Clenching your shoulders together and holding and releasing.

And allow your back to melt into the surface beneath you.

That's right you are now drifting deeper and deeper into a beautiful state of relaxation and tranquility and harmony.

And as you let go you do so knowing you are completely supported and safe.

With your awareness now centered around your torso I ask that you tense your chest and your abdomen as tightly as you can.

Allowing yourself to experience the sense of restriction and tightness as you tense all the muscles in your torso.

Feeling and acknowledging what this state feels like and releasing.

Allowing all muscles to return to their natural relaxed state.

You may like to take a nice long deep breath in and out to allow yourself to return to normal breathing.

And now tensing the buttocks squeezing tightly.

Noticing how tightly we hold this part of our body and letting go.

Noticing how easy or challenging it is to release.

Now tensing your thighs and holding experiencing the full tightness and hold and release.

As you allow the muscles to lengthen as you experience that natural state of relaxation.

Flexing your feet now.

Relax as your calves become tense and release.

Allowing your full leg to let go and be still.

And now pointing your toes down all the way down and holding.

And releasing and wiggling your toes.

And now scrunching your feet tightening and holding becoming aware of the restrictiveness and the tension and releasing.

And allowing the natural muscle tone to relax.

And as you relax you become aware of your full body feeling very different to how it did a few short minutes ago.

Now I invite you to tense your entire body from head to toe.

Now squeezing and tightening and allowing the full sense of tension to envelop your body.

Squeezing tightly.

Holding and keeping that consistent level of tension and hold and release.

Let it all go as you drift further and further into a beautiful state of relaxation and calmness.

You are peaceful and serene and calm as everything feels so right in this present moment.

You are in your natural state of balance and harmony.

You allow yourself to stay in this state for a while now.

With no pressure to do anything at all.

But just experience this natural,

Relaxed and tranquil state of mind,

Body and spirit.

You may wish to stay in this peaceful state for a while now.

Or drift off to sleep.

You don't have to do anything.

Just relax and experience this peaceful state.

And when you wake up,

You will do so feeling refreshed,

Energized and motivated.

If you wish to wake up now,

Simply take three deep breaths,

Stretch your body,

Shuffle around and wriggle your arms and legs,

Gently open your eyes and return to your day.

And let it all go as you drift further and further into a beautiful state of relaxation and calmness.

You are in your natural state of balance and calmness.

You You You

Reviews

Thank you! Just what I needed. Feeling really relaxed & calm! 🙏🏽✨️

This was just what I needed. It really helped me relax and release all the tension from my body. I will continue to come back to this practice for relaxation. 🙏

A great release for my muscles and mind.

🙏

Divine. This is so effective for me and I am eternally grateful for this, for you, and for your work.

Endless gratitude and love 🙏🏼🤍

Mindful place that was magnificent
Thanks so much
Namaste
🙏🏻