IRest Practice 10: Progressive Muscle Relaxation

iRest Practice 10: Progressive Muscle Relaxation from the iRest Program for Healing PTSD: A Proven Effective Approach to Using Yoga Nidra Meditation & Deep Relaxation Techniques to Overcome Trauma.

This is a progressive muscle relaxation that guides you to tense and release select muscle groups to invite a deep sense of relaxation throughout the body. It begins by exploring elements of heartfelt mission, intention, and inner resource. It then invites you to tense and release muscles throughout your body, starting with your jaw, and moving through the body until you get to your feet and toes. It then guides you to tense and release each muscle of the body from the toes to the jaw and any other areas that might still be holding tension. It concludes by inviting awareness of the felt sense of relaxation and ease throughout the entire body.

Written by Richard C. Miller, PhD. Recorded by Erin Finck, TCTSY-F, RYT 500, Level 1 iRest Teacher

Guided Meditation, Relaxation Technique

Transcript

Begin your practice of progressive muscle relaxation. By adjusting your body. So that you feel completely supported. By the surface on which you're resting. With your eyes opened or closed. Allow your senses to open to the sounds around you. The feeling of air on your skin. Scanning your body and releasing any unnecessary tension. Welcoming sounds sensations. And relaxing into being at ease throughout your entire body and mind. Take a few moments and reflect on your heartfelt mission. This is your mission that gives your life purpose, Meaning and value. Perhaps your mission is your desire for peace, Ease, Or inner harmony. Take a few moments now to experience and be with your deepest heartfelt mission. Bring to mind your intention for this practice of body sensing. Or for what helps you affirm and live your heartfelt mission. Your intention might be to relax. To rest. To be at ease whatever your intention is. Fully welcome and affirm it with your entire body and mind. Bring your attention to your inner resource. To sensations of being at ease to feeling secure and grounded. To feeling at ease. Experience your inner resource. As a felt sense of well-being that you can turn to whenever you need to take time out to feel secure. And at ease. Now inhale deeply. Then while exhaling slowly through your nose Imagine tension throughout your body flowing away. Repeat this breath pattern and tension release three times. Now stretch, Tighten, And release the following muscle groups in your body. Stretch open your jaw and mouth as wide as you can. Hold your jaw and mouth open as wide as you can for the next 5 to 10 seconds while you welcome sensation throughout the muscles of your jaw, Lips, Tongue, And mouth. Then release your jaw and allow your mouth to close. So that your lips are lightly touching. Gently move your jaw back and forth. Now completely let go and relax. Allow your upper and lower jaw. To slightly separate. Jaw muscles soft. And at ease Close your eyes and tense all the muscles of your lips. Cheeks. Nose and eyes. Hold. Now while exhaling. Relax completely. Keep sensing your lips, Cheeks nose. Eyes all your facial muscles and skin. So? And at ease. Tense the muscles of your forehead and ears. By raising your eyebrows and furrowing your brow. Hold. Now while exhaling, Relax completely. Sensing your forehead muscles, Soft and at ease Your inner and outer ears open to sensation and sound. Tense the muscles throughout your neck. Focus only on tensing the muscles of your neck. While everything else in your body remains relaxed and at ease. Hold. Now while exhaling relax completely while sensing your neck muscles soft and at ease. Tense your shoulders by raising them up toward your ears. Home. Now, While exhaling, Completely release, Relax, And sense your shoulders. Tighten the muscles of your shoulder blades. By bringing them together behind your back. Keep everything else in your body completely relaxed and at ease. Hole. Now, While exhaling, Relax completely. Just experience sensation. Without going into thinking. Tighten your biceps. By drawing your forearms toward your shoulders. Making a muscle with both arms. Home. Now, While exhaling, Relax completely. Tighten your triceps by extending your arms out straight while locking your elbows. Now, While exhaling, Relax completely. Cleanse your fists. Hold. Now, While exhaling, Release and rest at ease. No thinking. Just welcoming sensation. Tighten the muscles of your chest. Ribs. And upper back. Hold. Now, While exhaling, Relax completely. Allowing unnecessary tension throughout your chest and back to release and dissolve away. Tighten your belly. Side. And back muscles. Hold. Now, While exhaling, Relax completely. Feel warm waves of sensation spreading throughout your abdomen and lower back Tighten the muscles throughout your pelvis and glutes. Hold. Now while exhaling, Relax completely. Squeeze and tense the muscles in your hips. Thighs hamstrings. Knees no thinking. Everything else completely at ease. Hold. Now, While exhaling, Relax completely. Tighten your calf and shin muscles. Hold. Now, While exhaling, Relax completely. Tighten your ankles. Feet and toes. Hold. Now, While exhaling, Relax completely. Progressively tighten your entire body. Toes feet ankles forelegs knees thighs. Hips. Glutes. Pelvis. Abdomen. Chest. Lower back. Upper back. Fingers, Hands, Arms, Shoulders, Shoulder blades, Neck, Scalp forehead. Eyes. Nose, Cheeks, Mouth. Hold your entire body in tension. Now while exhaling release your entire body. Welcome waves of sensation and deep relaxation spreading throughout your entire body No thinking. Just sensation. The body as a field of radiant sensation Scan your body for residues of tension. If particular areas remain tight or tense, Repeat one or two tense release cycles at your leisure for these groups of muscles. Continue sensing waves of warmth. Sensation. Deep relaxation. Spreading throughout your body. Ears. Cheeks. Nose. Eyes. Forehead. The scope. Arms. Hands and fingers. Chest. Abdomen. Upper and lower back. Pelvis. Hips. Thighs. Forelegs. Ankles. And toes. Feel warm sensation flowing throughout your body. Every muscle releasing and relaxing. From your mouth to your toes. Deep inside. And out to the skin. The entire body. A field, A radiant sensation Lie here as long as it feels right. Welcome sensations of well-being Peace. And the ease of simply being. Enjoy the pleasure of sensation ease. And deep relaxation. Flowing throughout your body. Rest here as long as it feels right. When you're ready. In your own rhythm and timing. Gently open and close your eyes several times Sense your surroundings. While also welcoming deep relaxation. Thanks. And well-being throughout your body. Welcome in your inner resource and heartfelt mission. Along with feelings of ease and well-being throughout your body. Affirm to yourself. That as you go about your life walking. Talking. Working. Playing. And even sleeping. Sensations of deep relaxation and well-being. Are accompanying you in every moment. At your leisure. And when you're ready. Come fully back to your eyes open state of wakefulness. Be grateful for taking this time to yourself. For health. For your healing. And for your practice of I-Rest. Before returning to your daily activities. Take a few minutes. To reflect.