Progressive Muscle Relaxation - Somatic Meditation

Progressive muscle relaxation mediation - full body mediation for stress/anxiety relief. Work in sections of the body focusing on tightening and releasing your muscles. Somatic therapy practice that helps release tension in the body. Good for pain and tightness in the body.

Transcript

Welcome to this short guided meditation for progressive muscle relaxation.

In the next few minutes,

We'll focus on releasing physical tension and fostering a deep sense of relaxation throughout your body.

This practice is a powerful tool to help you unwind and find peace in moments of stress or discomfort.

Let's begin by finding a comfortable position.

You may choose to sit in a chair with your feet flat on the ground or lie down on your back in a place where you won't be disturbed.

Take a moment to adjust your position so that you can remain still,

Allowing your body to fully relax without any strain.

Once you've found that comfortable position,

Gently close your eyes.

This simple act signals to your body that it's time to turn inward,

Away from the external distractions of the world around you.

With your eyes closed,

You're invited to embark on a journey of relaxation,

Guided by your own breath and the intention to release all tension from your body.

As you settle in,

Take a deep breath in through your nose,

Filling your lungs with air.

Feel your chest and belly rise as you inhale.

Hold that breath for a moment at the top and then slowly exhale through your mouth,

Releasing the air along with any initial tension you may be holding in your body.

Allow yourself a few more deep breaths like this,

Each time noticing how your body begins to relax a little more with every exhale.

This is the beginning of your journey into relaxation,

Setting the foundation for the progressive muscle relaxation that lies ahead.

Let's begin with some guided deep breathing to help relax your body and mind.

Take a deep,

Slow breath in through your nose,

Allowing your lungs to fill completely with air.

Feel your chest and belly expand as you draw in this breath.

Hold it for a moment at the fullness of your inhalation.

And now,

Gently exhale through your mouth,

Slowly releasing the air.

As you breathe out,

Let go of any initial tension you might be feeling in your body.

With each exhale,

Imagine releasing stress,

Worries,

And any tightness that has accumulated.

This deep breathing not only helps to oxygenate your body,

But also signals to your nervous system that it's time to relax and unwind.

Let's take a few more deep breaths like this,

Focusing on the soothing rhythm of your breathing and the feeling of release with each exhale.

As we prepare to move through the progressive muscle relaxation,

Let's set our intention for this practice.

With each muscle group we focus on,

I invite you to concentrate on the sensation of release and relaxation that comes with each exhale.

As you breathe out,

Imagine any tension held in that part of your body melting away,

Dissolving into the air and leaving your body.

This intention isn't just about letting go of physical tension.

It's also a metaphor for releasing any mental or emotional stress you may be carrying.

Each exhale is an opportunity to deepen your state of relaxation,

Allowing you to let go more and more with every breath.

Keep this intention in mind as we progress,

Using the power of your breath to enhance your experience of relaxation and peace.

Now let's turn our attention to our hands and arms.

Begin by clenching your fists as tightly as you can.

Really feel the tension building in your hands,

Your fingers,

And all the way up through your arms.

Notice the strength and the energy required to hold this tension.

Keep holding,

And now gently release.

Let your fingers unfurl,

Your hands become loose and relaxed.

Feel the wave of relaxation spreading from your fingertips,

Through your hands,

And into your arms.

Notice the contrast between the tension you are holding and the relaxation that follows.

Allow your hands and arms to rest softly,

Completely free of tension,

Fully relaxed.

Next,

Let's focus on the shoulders and neck,

Areas where many of us hold a great deal of tension.

Gently raise your shoulders up towards your ears,

As if trying to touch them.

Really feel the tension building in your shoulders and the upper part of your neck.

It's as though you're lifting the weight of the world,

A sensation many of us know all too well.

Hold this tension,

Hold it a moment longer,

And now release.

Let your shoulders drop back down,

Feeling the weight fall away.

Notice the immediate relief in your muscles as you let go.

Your shoulders become loose,

Your neck feels lighter,

And that sense of heaviness dissipates.

With each breath out,

Allow any remaining tension to flow out of you,

Leaving your shoulders and neck feeling relaxed and at ease.

Now turn your attention to your chest and stomach.

Take a moment to tighten these muscles as much as you comfortably can.

Feel the contraction in your chest and the firmness in your stomach,

Engaging these core parts of your body.

Hold on to this tension,

Feel it build,

And now gently release.

As you let go,

Exhale deeply,

Allowing all the tightness and any stored breath to flow out of you.

Notice the sensation of relief that comes as your chest and stomach muscles relax.

With each breath out,

Imagine any residual tension dissolving,

Leaving your core feeling soft,

Relaxed,

And at ease.

Allow the rhythm of your breathing to guide you deeper into relaxation,

With your chest and stomach becoming more relaxed with every exhale.

Moving to your back,

Let's focus on the muscles that span from your lower to your upper back.

Gently arch your back just slightly,

Engaging these muscles without straining.

Feel the tension as it builds in both your lower and upper back,

A key area that supports much of your daily movements and stress.

Hold this tension,

Acknowledging the strength and resilience of your back,

And now gently release.

Let your back relax,

Allowing it to return to a natural,

Comfortable position.

As you do,

Breathe out deeply,

Encouraging every muscle along your spine to soften and unwind.

With each exhale,

Imagine the tension melting away,

Leaving your back feeling relaxed,

Supported,

And at ease in its natural curvature.

Let's focus on the buttocks and thighs,

Areas that carry a lot of our physical stress and are essential for movement.

Begin by squeezing your buttocks and thigh muscles as tightly as you can.

Feel the intensity of the squeeze,

The engagement of these large muscle groups.

Hold that tension,

Becoming aware of the strength in your lower body,

And now gently release.

Allow these muscles to relax completely,

Feeling a wave of relaxation sweep through your buttocks and thighs.

Notice the contrast from tension to relaxation,

And how it brings a sense of relief and ease to these powerful parts of your body.

Next,

Shift your attention down to your calves and feet.

Point your toes away from you,

Stretching the muscles in your calves and feet.

Feel the tension build in these areas,

Recognizing how much support they provide you every day.

Hold this position,

Embracing the sensation,

And then gently let go,

Allowing your feet to return to a neutral position.

As you release,

Observe the relaxation spreading through your calves and feet,

Easing any tightness and grounding you further.

With each breath out,

Encourage a deeper sense of relaxation in your lower body,

Appreciating the support and strength it offers you.

As we approach the end of our progressive muscle relaxation session,

Let's take a moment for final relaxation.

Begin by taking a few deep breaths,

Drawing in calmness and exhaling any lingering tension.

With each breath in,

Feel a wave of relaxation spreading from the top of your head down to the tips of your toes.

Allow this wave to wash over you,

Soothing every muscle,

Every fiber of your being.

With each breath out,

Sink deeper into a state of complete relaxation and peace.

Enjoy this feeling of profound relaxation throughout your body,

Embracing a sense of tranquility that you can carry with you beyond this practice.

Let these moments of deep breathing anchor you in the present,

Reminding you of the calm and peace that are always accessible within.

As our progressive muscle relaxation meditation comes to a close,

It's time to gently reawaken your body and mind.

Start by bringing your awareness back to the present moment.

Begin to wiggle your fingers and toes,

Inviting movement back into your body.

If it feels right,

Gently stretch your arms,

Legs,

Or any part of your body that needs a little extra awakening.

Take a moment to notice how your body feels now compared to before we began.

Observe any sensations of relaxation,

Any areas of ease,

Or simply the presence within your body.

And when you feel ready,

Slowly open your eyes,

Returning fully to the space around you.

Take a deep breath in,

Carrying with you the calm and relaxation from our practice into the rest of your day.

Thank you for joining this progressive muscle relaxation meditation.

Remember,

This practice is always here for you,

A tool you can return to anytime you need to release tension and find peace within your body.

May you move forward with a sense of calm and relaxation that supports you in all that you do.