This is progressive muscle relaxation.
This meditation and exercise is best done lying down or sitting in a quiet place.
We're gonna take a few deep breaths together.
Inhale through your nose.
Exhale through your mouth.
Inhale,
Filling all the way up through your nose.
Exhale,
Let it go.
Inhale,
And on this last inhale,
We're gonna hold for a moment at the top.
And then exhale,
Release all the tension from your body.
So to do this meditation,
We are going to start from our toes,
And we're gonna progressively tighten and release each part of our body,
And I'm gonna walk you through it.
So starting with your toes,
You're gonna squeeze your toes,
Tense all the muscles in your toes,
And relax.
Moving to your feet,
Squeeze the muscles in your feet,
And relax.
To your heels,
Squeeze and relax.
Moving up to your calves and your shins,
Squeeze,
Release.
Your kneecaps,
The backs of your knees,
Squeeze,
Release.
Moving up to your thighs,
The fronts,
The backs,
Your quads,
Squeeze,
Release.
Up to your glutes,
Your butt,
Your kegels,
Your reproductive organs,
We're gonna do a squeeze,
Release.
We're gonna do that one more time,
Really squeezing the glutes,
Squeeze the reproductive organs,
Release.
Moving to your abdomen and your low back,
Again,
Just squeezing that area the best that you can,
Release.
Your abdominals and your mid-back,
Squeeze,
Release.
Up to your ribcage,
Your ribs,
Squeeze,
Release.
And now your chest,
Squeeze,
And your lats,
Your shoulder blades,
Release.
Coming down into our fingers,
You are going to make a fist,
Placing your thumb in your palm and wrapping your fingers around your thumb.
We're gonna squeeze,
Release.
Taking deep breaths,
Inhale through your nose,
Exhale,
Let it go.
Now moving up to your forearms,
Squeeze,
Release.
Your elbows,
The inside of your elbows,
Squeeze,
Release.
Up to your biceps,
Triceps,
Shoulders,
Squeeze,
And let it go.
Now coming up to your neck,
Inhale,
Squeeze,
Release.
Now your jaw,
The nape of your neck,
Squeeze,
Clench your teeth,
Release.
Now your lips,
Squeeze,
Release.
Coming up to your nose and your eyebrows and your whole face,
Tighten,
Release.
Take a deep breath,
Let it go.
Now your scalp,
The top of your head,
Your ears,
Squeeze,
Let it go.
Taking a deep breath in through your nose,
Exhale,
Let it go.
Now we're gonna go back down the body,
So the scalp and the top of your head,
Squeeze,
Release.
Your ears,
Squeeze,
Release.
Down to your face,
Your eyebrows,
Your nose,
Your mouth,
Squeeze,
Release.
Now your neck,
The side of your neck,
Front and back,
Tighten,
Release.
Now your shoulders,
Maybe you lift them up to your ears,
Tighten,
Squeeze,
Release.
Your biceps,
Triceps,
And upper arms,
Squeeze,
Relax.
Your elbows and inside of your elbows,
Squeeze,
And release.
Your forearms,
Wrists,
Squeeze,
And let it go.
And again,
Wrapping,
Placing your thumb on the palm of your hand and wrapping your other fingers around it,
Squeeze,
And release.
Coming back up to your shoulder blades,
Your pecs,
Your chest,
Squeeze,
Release.
Your rib cage,
Your mid-back,
Your abs,
Tighten and release.
Coming down to your hips,
Inhale,
Tighten,
And release.
Now your glutes,
Inhale,
Tighten,
And let it go.
Your reproductive organs,
Your kegels,
Inhale,
Tighten,
Exhale,
Let it go.
Down to your thighs,
Fronts and backs,
Your quads,
Inhale,
Squeeze,
Exhale,
Release.
Now your knees,
Your kneecaps,
The backs of your knees,
Inhale,
Tighten,
Exhale,
Release.
Your calves,
Your shins,
Inhale,
Squeeze,
Exhale,
Release.
Down to your ankles,
Squeeze,
And let it go.
To your heels,
Squeeze,
Release.
Tops and bottoms of your feet and your toes,
Your whole feet together,
We're gonna squeeze and release.
And one last deep inhale through your nose,
You're gonna squeeze your entire body,
Inhale,
Tighten.
And if you have fallen asleep during this exercise,
That is completely normal.
And hopefully you are feeling more connected to your body,
More present in the moment and calmer.
If not,
You can repeat this exercise as many times as you need.
