We're going to be doing the progressive muscle relaxation technique today This is a fantastic technique to help you relax and go to sleep It can help you soothe your nervous system and release repressed or excess energy So we will practice today and hopefully this can become a part of your night routine Because if you continue to do this,
Studies have shown that you can actually transform your gene expressions in your DNA Let's begin by taking a couple of deep breaths Breathe in Breathe in and out Breathe in and out Breathe in and out and out Good Becoming aware of the body We're going to be scanning the body today From the feet all the way up to the head And as we do this,
We will be tensing and relaxing muscle groups Whenever you're ready,
Bring all of your awareness down to the feet now Become aware of the toes,
The soles of the feet,
The heels On your next inhale,
You're going to lift your legs an inch off the mat or the bed and tense your feet So breathe in Tense the feet,
Tense,
Tense,
Tense and exhale,
Drop the feet Good Relax the toes Relax the feet Relax the heels and ankles Relax Good Now,
Bring your awareness to the legs Notice the shins,
Calves,
Knees,
Thighs,
Hamstrings On your next inhale,
You're going to lift your legs On your next inhale,
You're going to lift the legs again Breathe in Lift the legs and tense the legs Exhale,
Drop the legs Good Relax the legs Relax the shins,
Calves Relax the knees,
Thighs Relax the hamstrings Relax Good Now,
Bring your awareness to your hips Notice the pelvis,
The glutes On your next inhale,
You're going to slightly lift your pelvis and tense the glutes Breathe in and tense the glutes,
Tense,
Tense,
Tense and exhale Release and relax Good Relaxing the pelvis,
Relax the hips Relax Relax Good Now,
Bring your awareness to your abdomen Become aware of the internal organs,
The gut Many people consider the gut to be the second mind It affects so much of our mental well-being So give yourself this opportunity to have the intention to release toxins from the gut And on your next inhale,
You will tense the abdominal muscles Press the lower back into the bed or mat Breathe into the belly and tense the abdominal muscles,
Tense,
Tense,
Tense and exhale Good You may even want to take another deep breath in Breathing into the belly and relax Relaxing the abdominal muscles,
Relaxing the gut Relax,
Relax Good Now,
Bring your awareness to your chest Become aware of the heart,
The heart center and the lungs This is where we feel emotions such as love,
Joy,
Peace This is also where we feel sadness,
Loneliness and grief So give yourself this opportunity to release any repressed emotions or energies from this area Take a deep breath in and imagine tensing the rib cage Tense,
Tense,
Tense and exhale Good Relaxing the chest,
Relaxing the heart and the lungs Relax You may even want to take another breath in,
Fill the lungs up and breathe out completely Good Bring your awareness to your shoulders now This is where we tend to feel burden and stress We unconsciously tense our shoulders without even realizing it You have this opportunity now to release all tension from the traps and the shoulders On your next inhale,
Shrug your shoulders up to your ears Tense,
Tense,
Tense and exhale Drop the shoulders Good Creating space between the ears and the shoulders,
Lengthen the neck You may even want to rotate the neck from side to side Create space and release tension When you're ready,
You can return to the center and realign the spine Relaxing the shoulders,
Relaxing the neck,
Releasing tension and stress Relax,
Relax,
Relax Relax Now,
Bring your awareness to your arms Notice the hands and fingers also We tend to feel emotions such as frustration and anger in our hands So,
Give yourself this opportunity to release any pent up frustration or anger On your next inhale,
You're going to lift your arms Breathe in,
Lifting your arms slightly Make fists with both hands Now,
Spread the fingers out wide Tense,
Tense,
Tense and exhale Drop the arms,
Relax the hands and fingers Very good Relaxing the arms Relaxing the hands Relaxing the fingers Releasing repressed energy Relax Now,
Bring your awareness to your face We make thousands of micro expressions using the face Many of us like to keep a poker face throughout the day Therefore,
Repressing emotions This is your opportunity to release repressed emotions and refresh this emotional slate Take a deep breath in Tense the facial muscles Scrunch the face towards the nose Make an ugly frown and exhale Good Completely relax the face Creating space between the eyebrows and the forehead Creating space around the eyes and around the nose Allow your lips to part and relax the tongue Loosen the jaw Allow it to hang loose Relax the throat,
Ears and even scalp Relax Relax At this point,
You have relaxed your entire body from the tip of your toes all the way up to the top of the head You have relaxed your entire body from the top of the head all the way down to the tip of the toes You are relaxed You are relaxed You are relaxed Allow your body to get heavy Your limbs are limp and loose Your body is heavily relaxed sinking into the bed into deep sleep As you fall asleep,
You're going to mentally repeat after me As you fall asleep,
You're going to mentally repeat after me My feet are relaxed My legs are relaxed My pelvis is relaxed My belly is relaxed My chest is relaxed My shoulders are relaxed My arms are relaxed My arms are relaxed My hands are relaxed My face is relaxed My body is relaxed My body is relaxed My mind is relaxed My body is relaxed I am relaxed I am now going to count from 10 to 1 I am now going to count from 10 to 1 And with each number,
You're going to drift deeper and deeper into sleep When I reach 1,
You will have fallen completely asleep 10 9 8 7 6 5 You're halfway there 4 3 2 1 1 3 2 You are now completely asleep You will only drift deeper and deeper from here on I wish you a beautiful sleep and I hope that you wake up feeling refreshed and rejuvenated Sweet dreams and good night Good night Good night Good night Good night Good night Good night
