I'm Paula with my social support network.
Let's practice a progressive muscle relaxation.
Settle into a comfortable position sitting or reclining.
Breathe slowly and gently and as I name each body part gently contract and then relax that area.
If you experience pain or discomfort observe that sensation.
Let it be and continue to focus on the relaxation process.
Visualize your muscles relaxing into marshmallows and concentrate on the sensation of being relaxed.
This is a method of controlling your thoughts and you will also develop an image of feeling deeply relaxed which helps you recognize the difference between tension and relaxation.
First gently curl your toes and let them relax.
Engage the arch of your foot not to cause a cramp just to let it relax.
Give your ankles a twirl and relax your feet.
Engage and relax your shoulders your shins on the front of your lower legs and then your calves on the back of your lower legs.
Engage and release your knees,
Your quads the front of the thighs and your hamstrings the backs of the thighs.
Engage and release your glute muscles,
Your butt muscles.
Try to release your outer hips the front of your hips where your thighs lift up and crease.
Your low belly,
Your belly button,
Your waist,
Your tailbone and your low back.
Keep breathing.
Expand the ribs on an inhale and let them relax on the exhale.
Relax your shoulder blades and your collarbones and your chest.
Relax your shrug muscles,
The trapezius and your shoulder joints,
The biceps and the triceps of the upper arms,
Your elbows,
Your forearms,
Your wrists might want to twirl and let them relax.
Your palms,
The back of your hands,
Each finger,
Finger pad and fingernail.
One,
Two,
Three,
Four,
Five.
Relax the shrug muscles again and the base of your neck where it meets your shoulders,
The base of your skull where it meets your neck,
The back of your head,
Your ears,
Your ears,
Your throat,
Your jaw and your chin.
Relax your teeth and your cheeks and your nose,
Your temples and your eyes.
Relax your eyebrows,
Your forehead and the top of your head.
Let that relaxation wash over you like cold water pouring down.
Look for tension in the rest of your body as you breathe in and as you breathe out,
Release that tension in the rest of your body.
Take a few breaths looking for more tension.
Start to move your fingers,
Your toes,
Your wrists,
Your ankles,
Your face.
Take a few deep breaths and return to reality and feel the sensation of being relaxed.
