Welcome to this practice of progressive muscle relaxation.
Progressive muscle relaxation involves tensing and releasing different muscle groups of your body which can help to ease tension throughout your entire body and mind.
Begin by making any little adjustments that you need to,
To feel completely comfortable and supported by the surface on which you're resting.
With your eyes open or closed,
Allow your senses to open to the sounds around you,
The feeling of the air on your skin,
Scanning your body and releasing any unnecessary tension,
Welcoming sounds and the feeling of being at ease throughout your entire body and mind.
You might like to bring to mind your intention for this practice of body sensing.
It might be to rest,
To restore,
To feel at ease.
Welcome and affirm your intention that supports you in this moment.
And now you might like to take a few slow deep breaths here.
Breathing freely through your nose or through your mouth,
Imagining tension releasing throughout your whole body.
And now stretch,
Tighten and release the following muscles in your body.
Stretch open your jaw and mouth as wide as you can,
Holding your jaw and mouth open as wide as you can for a count of five or ten,
While you welcome sensations throughout the muscles of your jaw,
Mouth.
Then release and soften your jaw,
Perhaps creating some space between your teeth,
Softening your tongue.
Closing your eyes and tensing all the muscles around your eyes,
Furrowing your brow,
Hold.
Now while exhaling,
Sensing and softening your forehead,
Eyes soft,
Your inner and outer ears open to the sensation of sound.
Tensing the muscles of your neck,
Focus only on tensing the muscles of your neck,
While the rest of your body remains at ease,
Hold.
And exhaling completely,
While sensing your neck muscles,
Soft and at ease.
Tightening your shoulders,
Raising your shoulders up towards your ears,
Hold,
Hold and exhaling completely release your shoulders.
Sensing the muscles of your shoulder blades by bringing them together behind your back,
Keeping the rest of your body completely at ease,
Hold.
Now while exhaling,
Soften completely,
Without going into thinking.
Tightening your biceps by drawing your forearms towards your shoulders,
Making a muscle with both arms,
Hold.
Now while exhaling,
Soften completely.
Tighten your triceps,
The back of your arms,
By extending your arms out straight and locking your elbows,
Hold.
Now while exhaling,
Soften your arms,
Clenching your fists,
Hold,
Hold.
Now while exhaling,
Release and rest your hands at ease.
Tightening the muscles of your chest,
Ribs,
Upper back,
Hold,
Hold.
Now while exhaling,
Soften completely,
Allowing the tension throughout your chest to release and dissolve away.
Tighten your belly,
Side,
Back muscles,
Hold,
Hold.
Now while exhaling,
Soften completely,
Feeling sensations of warmth throughout your entire belly and back.
Sensing and tightening the muscles in your hips,
Upper legs,
Back of your legs,
Knees.
Give up thinking,
Simply feeling your way,
Hold.
Now exhaling,
Releasing completely.
Tighten the lower part of your legs,
Ankles,
Feet,
Toes,
Hold,
Hold.
Now exhaling,
Softening,
Releasing completely at ease.
And now progressively tighten your entire body,
Toes,
Feet,
Ankles,
Lower legs,
Knees,
Upper legs,
Hips,
Belly,
Chest,
Lower back,
Upper back,
Fingers,
Hands,
Arms,
Shoulders,
Neck,
Scalp,
Forehead,
Eyes,
Nose,
Cheeks,
Mouth,
Jaw.
Hold your entire body for 10 to 20 seconds.
Now while exhaling,
Release your entire body,
Welcoming waves of sensation and deep release spreading throughout your entire body.
No thinking,
Just sensation.
You can lie here for as long as feels right for you,
Welcoming sensations of well-being,
And at ease.
And when you are ready,
You might like to bring in some gentle movements into your hands and feet,
Opening your eyes.
Perhaps there's some intuitive stretches that you would like to do before coming out of your resting form.
Thank you for sharing this practice with me.
