Hello and welcome to this guided progressive muscle relaxation meditation.
My name is Bri and I'm going to be your guide today.
First I want you to lay down,
Get comfy and start by taking a few deep breaths in.
This meditation is best done while lying on your back.
Both that in mind,
I would like for you to tuck your chin to and allow for an extension of the spine.
Take a deep breath in through your nose,
Filling up your belly with air and a long slow exhale,
Pushing all the air out,
Getting rid of any stale air that may be inside.
Take another deep breath in,
Filling the belly and push it all out.
Deep breath in and out.
Beautiful.
We're going to send our attention now to our toes and begin to squeeze our toes as hard as we can and release.
Again squeezing the toes as hard as we can and release.
Move up to our feet,
Our sweet feet that carry us through the day and squeeze our feet.
A little tighter and release.
Once more let's squeeze our feet as tight as we can and release.
Now we're going to focus on the sensations of the calves.
We're going to squeeze our calves by pointing our toes.
Point,
Point,
Point and release.
One more time.
Let's point our toes and release.
Maintaining our awareness still on our calves,
We're going to flex our feet,
Pushing our toes towards our face,
Push,
Push,
Push and release.
Once more pushing our toes towards our face and release.
Beautiful job.
Moving up now to our thighs,
Our hamstrings and our quads.
Focusing on the muscles of the thighs,
We begin to squeeze and release.
One more time we focus on the muscles of the thighs and we begin to squeeze,
Squeeze,
Squeeze.
A little tighter and release.
Big breath out.
We're going to move now to the buttocks.
Release our attention on our butt,
Squeezing with a deep inhale,
Squeeze,
Squeeze,
Squeeze and exhale,
Release.
Once more focusing our attention on the buttocks,
Squeezing and inhaling deeply,
A little tighter and release.
Move now to the muscles of the stomach,
Our abdominals.
Focusing our attention on the muscles of the stomach,
We squeeze the muscles of the stomach and release.
Once more let's squeeze,
Squeeze,
Squeeze the muscles of the stomach and release.
Moving up now to our shoulders,
A place of constant motion.
We're going to squeeze our shoulders up to our ears,
Squeeze,
Squeeze,
Squeeze.
See if you can do a little tighter and release.
Great job.
Again squeezing our shoulders up to our ears,
Squeeze and release.
We're going to focus now on the muscles of the arms,
Moving to our right upper arm.
We'll squeeze the right bicep by moving our fist up.
Squeeze the bicep and release.
Once more we squeeze the bicep,
Squeeze,
Squeeze,
Squeeze and release.
We move now to the muscles of the forearm.
We squeeze the muscles of the forearm and release.
Again we squeeze the muscles of the forearm and release.
Thinking about our right hands,
We squeeze our right hand into a fist as tight as we can and release.
Let it go.
Again squeeze our right hands into a fist tight,
Tight,
Tight.
Once more we squeeze our left arm,
Squeeze the left arm,
Squeeze,
Squeeze,
Squeeze and release.
We move now to the left arm,
Squeezing the bicep of the left arm and release.
Once again we squeeze the left bicep,
Squeeze,
Squeeze,
Squeeze and release.
Move down to the forearm of our left arm.
We squeeze the muscles of the forearm.
Again we squeeze the muscles of the forearm,
Squeeze,
Squeeze,
Squeeze and release.
Thinking about the muscles in the left hand,
All the tiny muscles that make up the back of the hand,
The ligaments in the fingers.
We squeeze our fist,
Our left fist as tight as we can and release.
Again we squeeze our left hand,
Squeeze,
Squeeze and release.
We are now going to move to the muscles of the face,
The jaw muscle,
The muscles of the forehead and the cheeks.
We are going to squeeze the muscles of the face,
Wrinkling our nose and furrowing our brow,
Clenching our jaw and release.
Once more we tighten all the muscles of the face and release,
Beautiful jaw.
You feel a wave of relaxation crash over you now,
Your body sinking heavy into the surface below you.
It feels as if the earth can swallow you up.
This deep relaxation has always been within.
Thank your muscles for the support they give you throughout each and every day and show them some love and kindness by now relaxing just a little bit more into the surface below you.
I want to thank you for joining me today for this progressive muscle relaxation meditation.
Namaste.
