Progressive muscle relaxation guided meditation.
Together we'll journey through your body,
Focusing on each muscle group,
Gently tensing and relaxing to bring a deep state of calm and presence.
Progressive muscle relaxation guided meditation is designed to help release physical and mental tension,
Slow your breathing and heart rate,
And cultivate mindfulness.
Now,
Find a quiet comfortable place to sit or lie down.
If it feels good,
Close your eyes and let's begin.
Take a slow deep breath in through your nose,
Filling your lungs completely,
Expanding the ribcage,
Hold the breath for a moment,
And then exhale through your mouth,
Letting the tension start to melt away.
Repeat this breathing pattern three more times.
Inhale deeply,
Hold,
And exhale slowly,
Inhale,
Hold,
And exhale.
As you breathe,
Imagine the air carrying calm energy into your body and releasing tension as you exhale.
Now we'll do body scan,
Starting from head,
Going down to your toes.
Bring your attention to your scalp,
Forehead,
And face.
Inhale deeply,
And as you do,
Gently tighten the muscles in your forehead and around the eyes,
Hold for a count of four,
And then exhale slowly,
Releasing the tension.
Let your forehead and cheeks and jaw to soften completely.
Now shift your focus to your neck and shoulders.
As you breathe in,
Shrug your shoulders towards your ears,
Creating tension,
Hold for four counts,
And exhale,
Releasing them back down.
Feel the heaviness leave your neck and shoulders.
Now move your awareness to your arms and hands.
Make fists and tighten your arms as you inhale.
Hold the tension briefly,
And now exhale slowly,
Relaxing your hands and arms.
Notice the sensation of warmth and ease flowing through them.
Bring your focus to your chest and stomach.
Inhale deeply,
And gently pull your belly button towards your spine,
Creating tension in your abdominal muscles.
As you exhale,
Let your chest and stomach relax,
Softening completely.
Shift your awareness to your hips and low back.
Squeeze your glutes gently and hold the tension as you inhale deeply.
Exhale,
Allowing your hips and low back to feel grounded and supported.
Now move your attention to your thighs and knees.
Inhale as you tighten the muscles in your thighs.
Hold for a count of four,
And exhale,
Releasing the tension and letting your legs feel heavy and relaxed.
And finally focus on your calves and feet.
Flex your feet upward,
Creating tension in your calves,
Hold for a count of four,
And exhale slowly,
Letting your calves and feet relax.
Imagine the tension draining out of your body into the ground beneath you.
Now that your body is fully relaxed,
Bring your awareness to your five senses.
Imagine a serene grounding image like a tree with deep roots or a vast mountain landscape.
Tune in to the quiet around you and imagine soothing sounds like a gentle breath or a sound of the rain.
Feel the surface supporting you and the connection between your body and the ground.
Picture a grounding scent like cedarwood or sandalwood.
Imagine the earthy taste of herbal tea or crispness of cool water.
Take a few moments to rest in this state of relaxation.
Breathe naturally and deeply,
Savoring the grounded calm you've cultivated.
And when you're ready,
Slowly wiggle your fingers and toes.
Gently open your eyes,
Bringing yourself back to the present moment with a sense of connection and stability.
And now carry this grounded calm with you throughout your day or the night.
It is always available to you whenever you need it.
This is done.
This is done.
This is done.
