Welcome.
In this practice,
I'll guide you through a progressive muscle relaxation exercise.
This is a simple but powerful technique where you will focus on tensing and then releasing different muscle groups to help relax your body and mind.
This practice is designed to reduce stress and tension,
Ease anxiety,
And promote a sense of calm.
It can also improve your ability to sleep and help you feel more grounded and centered.
Before we begin,
Find a comfortable space.
You can either sit down or lay down,
Whatever feels best for you.
If you're sitting,
Make sure your feet are flat on the ground and your back is straight but relaxed,
With your hands resting comfortably in your lap.
If you prefer to lay down,
Ensure that your body is fully supported and you can let go of any tension in your muscles.
Take a moment to settle in and close your eyes.
Allow your breath to slow and your body to relax.
Let's start by bringing your attention to your feet.
Gently tense the muscles in your feet and toes by curling them tightly.
Hold the tension for a few moments and now release the tension,
Letting your feet relax completely.
Feel the weight of your feet sinking into the surface beneath you.
Now bring your focus to your calves.
Tighten the muscles in your calves by pointing your toes downward or flexing your feet upward.
Whatever feels best for you.
Hold the tension and now release.
Let your calves soften and feel the relaxation spreading through them.
Next,
Shift your attention to your thighs.
Squeeze the muscles in your thighs tightly.
Feel the tension build.
Hold it for a moment and now release the tension,
Letting your thighs become heavy and relaxed.
Notice the difference.
Now bring your awareness to your hips and glutes.
Tighten the muscles here by squeezing your glutes together.
Hold the tension and now release.
Let go of the tightness and allow your body to soften into the support beneath you.
Next,
Bring attention to your stomach.
Tighten the muscles in your abdomen by gently pulling your belly button inward.
Hold it for a few moments.
Let your stomach soften and relax.
Now bring your awareness to your chest.
Take a deep breath in,
Filling your lungs and hold it as you tighten your chest muscles.
Squeeze the muscles in your chest and hold.
Exhale slowly,
Releasing the tension in your chest.
Feel your chest expand and soften with the breath.
I'm just noticing.
Now focus on your arms and your hands.
Tighten the muscles in your arms by making fists with your hands and flexing your forearms.
Hold the tension and now release,
Letting your arms and hands relax completely.
Next,
Bring your attention to your shoulders.
Lift your shoulders up towards your ears as if trying to touch them.
Hold the tension.
And then gently lower your shoulders,
Releasing all the tightness.
Now bring awareness to your neck and jaw.
Tighten the muscles in your neck by gently tilting your head back or tensing the muscles on either side of your neck.
Simultaneously,
Clench your jaw gently.
Hold the tension.
And release.
Let your neck and jaw soften,
Feeling the relaxation spread through your head and shoulders.
Notice the difference between tension and relaxation.
Now bring attention to your face.
Tighten your facial muscles by squeezing your eyes shut,
Scrunching up your nose,
And clenching your teeth.
Hold it.
And now release.
Let your face go soft,
Smooth,
And completely relaxed.
Finally,
Bring your focus to the top of your head.
Gently tighten the muscles in your scalp as if you're trying to make your hair stand up.
Hold that tension.
And then slowly release.
Allow your entire head to feel completely relaxed,
Light,
And free of tension.
Now take a deep breath in.
And as you exhale,
Allow your whole body to relax even deeper.
Take a deep breath out.
Notice how your body feels now.
Maybe light,
Calm,
And free of tension.
Just noticing.
Take a few more moments to enjoy this relaxed state.
When you're ready,
Begin to bring your awareness back to the present moment,
Gently wiggling your fingers and toes.
And when you're ready,
Open your eyes.
Remember,
You can return to this practice anytime you need to reduce stress or find a sense of calm.
Thank you for taking the time for yourself today.
