Hi,
I'm Caris Olsson and I will guide you through this relaxation.
With progressive muscular relaxation you can get to know the difference between tensed and relaxed muscles.
And the more often you use it,
The easier it will become to get in a relaxed mode.
Lay down in a comfortable position,
Or maybe sit up if you prefer that.
Close your eyes if that feels comfortable for you.
And make sure you can be undisturbed in a quiet place,
Free from distractions so you can focus on your relaxation.
Take a nice big deep breath into your body.
Hold.
And exhale.
Again take a deep breath into your body and hold your breath.
And breathe out.
Keep breathing with deep and calm breaths.
During this relaxation you can let the thoughts come but also let them fly away.
Make sure your thoughts don't stay and take away your focus from this relaxation.
Take a deep breath into your body.
Hold your breath and tense your left arm and hand by making your fist.
Feel the tension in the arm.
And breathe out and let go of the tension.
Feel the relaxation spread throughout the arm and hand.
Your left arm feels light and relaxed.
Take a deep breath and hold.
Tense your right arm and hand.
Feel the tension in the arm.
Breathe out and release the tension.
Your right arm feels relaxed.
Both of your arms and hands are now relaxed and feel slight.
Keep on breathing with deep calm breaths.
Feel how your stomach rises and how the lungs fill with oxygen with every inhale.
Take a nice big breath into your body and hold.
Now tense your left leg,
Press the heel to the surface underneath and feel the tension throughout the whole leg.
Breathe out and release the tension.
Your left leg feels light and relaxed.
Take a big breath into your body and hold your breath.
Tense your right leg by pressing the heel to the surface underneath.
And release your breath and the tension in the right leg.
Feel how your right leg feels relaxed.
Both of your legs now feel slight and relaxed.
Your arms also feel slight and relaxed.
Take a few nice big breaths into your body where you in each exhalation feel how your body gets more and more relaxed.
You have no special thoughts,
You just feel how your body feels light and relaxed.
I want you for a moment of your own only focusing on your breath.
Slow and deep breaths.
If thoughts come up let them fly away with your next exhale without giving them any attention.
It might help to think breathe in and breathe out for every breath you take because then you don't give any space for other thoughts to come by and take your focus away.
Breathe in and breathe out.
Keep on doing this until you hear my voice again.
Breathe in and breathe out.
Breathe out.
Breathe in and breathe out.
Breathe out.
Breathe in and breathe out.
Breathe out.
Breathe in.
Breathe out.
Breathe out.
Keep your eyes closed and keep on breathing with slow and deep breaths.
Remember that you can use this relaxation anytime when you need to relax.
Gently start moving your toes,
Feet,
Fingers and hands.
And now gently stretch your arms and legs while you keep on having your eyes closed.
Slowly wake up your body again.
Take a few nice big deep breaths into your body and feel how you fill the body with new energy for every breath you take.
Hold on to this relaxed and energising feeling in your body and when you are ready you can open your eyes and enjoy your day.
Breathe in and breathe out.
