For this progressive muscle relaxation practice,
Please sit or lie down in a comfortable position so that you feel well supported with as little physical effort as possible.
Lying flat on your back with the head supported or in a reclining position is ideal if that's available to you.
Now let's begin at the forehead.
Tighten the muscles in your forehead by raising your eyebrows higher than you normally would and hold this for five seconds.
And release the eyebrows and see if it's possible to notice the tension in the forehead draining away.
And now smile widely,
Feeling the mouth and cheeks tense as you smile,
Holding for five seconds.
And release,
Seeing if you notice any sensations of softening or releasing.
And now gently tuck your chin toward the chest or gently pressing your head back against the floor or chair if your head is supported.
Hold this for five seconds and release,
Feeling the tension releasing in the neck.
And now making a fist with both hands and holding this position.
And release,
Letting go of this tension in the hands.
Now press the palms of the hands out in front of you or out to each side as if you are pushing a wall away from you.
And hold this position and returning the arms to a resting position,
Noticing the release of any tension here.
Now lift your shoulders up as if they could touch your ears.
Hold this position and release,
Feeling the shoulders sink and lower and the tension drain away.
Now expand the chest by taking a deep breath in and holding for about five seconds.
And exhale,
Releasing as much tension as you are able.
And next,
Cross your arms in front of the body and hug yourself quite firmly,
Feeling tension in the upper back and shoulders.
And releasing and letting go of this tension.
Next,
Tighten the muscles in your stomach by pulling the belly button in towards your back,
Holding and letting go,
Releasing the tension here.
And now chucking in with your upper body from the top of the head to your sitting bones and noticing what is here now.
Taking a few deep breaths and seeing if it's possible to let go of any remaining tension.
And now moving to the lower body,
Press your knees and legs together firmly as if you are holding a piece of paper between your knees.
And release,
Letting go of tension in the legs as much as you are able.
Now flex your feet,
Pulling your toes toward you and feeling the tension in your calves.
And hold here,
Letting go,
Releasing this tension in the feet.
And next,
Curl your toes down,
Creating tension in the tops of the feet and holding and releasing and letting go of this tension.
And now taking a moment to scan the body,
Beginning at the head and moving down through the neck and shoulders,
The back,
The chest and belly,
The hips,
The arms and hands,
The legs and the feet.
And if you notice any areas of remaining tension,
Bringing your attention to those muscles,
Briefly tense them in whatever way you are able and then releasing.
