So I'm going to introduce you to progressive muscle relaxation,
PMR techniques.
And this really helps to take your body through controlled stress,
Through tensing and flexing your muscles,
And then training the body how to downregulate back to that peaceful,
Calm state through your breath and through releasing your muscles.
So you can start off just by finding a seat or maybe laying down.
Depending on where you are and what space you're in.
And then you might like to close down or soften your gaze looking at the ground underneath you.
Just bringing awareness to your body,
To your breath.
Taking a little scan,
Just noticing any tension.
And restriction.
And first we'll start to move our breath together.
So wherever you are in your breath cycle,
Start to empty out your lungs.
Take a big breath in through the nose.
Pull your chest,
Ribs,
Belly right.
And then let it go.
The next time you breathe in.
Start to tense your fists into little balls,
Filling all the way to the top.
And then exhale,
Let the breath go,
Let the hands go,
Softening down.
Nice work.
This time as you breathe in,
Tensing the wrists,
The shoulders,
The arms,
Everything up into a ball.
To the top.
Inside us.
Let it all go.
Nice work this time.
Breathing in,
Squeezing fists,
Arms,
Shoulders,
Toes,
Legs.
Full body tense as you fill up the lungs.
And then release,
Let it all go.
Do that one more time,
Going all the way to the top,
Taking everything in your body,
Squeezing the face.
The arms,
The legs.
And then let it all grow.
And then take three deep breaths with everything.
Released,
Relaxed.
Feel your shoulders dropping down towards the ground.
Feeling that breath coming in and out of your belly.
And just notice any subtle shifts.
With that softening.
That relaxation.
And try to hold on to that for the rest of your day.
