Good evening and welcome to tonight's progressive muscle relaxation.
Together we'll go ahead and scan the body from the top of the head through the midline and down towards the feet.
As I mention a body part,
Feel free to follow along by tightening and tensing each area and as you exhale softly release and let go of any holding.
So go ahead and find your comfy area maybe in bed or down on the surface beneath you.
Whatever feels right for you tonight as you practice.
Let's go ahead and get started by taking a deep breath into the belly.
Belly rises like a beach ball up towards the sky.
Inhale,
Exhale soft and sink belly back down to the earth.
Inhale belly rises up towards the ceiling.
Exhale soft and sink the belly.
From here moving on to the head.
Starting to scan the face,
Top of the head,
The hair on the top of your head.
Noticing the weight of your head on the surface beneath you.
Let's go ahead and raise our eyebrows up as we take a big inhale in,
Tightening and tensing the forehead,
Furrowing the brow.
When you're ready exhale soft and sink,
Melt back.
Take another deep breath in,
Focusing on the eyes,
Clenching your eyelids nice and tight.
Holding it tighter,
Tighter,
Tighter.
Inhale relaxing the eyes,
Allowing them to move to wherever they feel comfortable and cozy at this moment.
Inhale opening your mouth nice and wide.
Allowing the jaw to move from side to side,
Over to the left,
Over to the right.
Releasing any tension,
Any holding.
Exhale soft and release the jaw.
Inhale now deeply into the shoulders,
Rise them up towards the ears,
Tighten up the neck.
Inhale until your belly is nice and full.
Exhale soft and sink the shoulders and the neck.
Allow them to melt back down.
Take a deep breath into the chest,
Tighten and tense by taking that deep breath all the way up until your lungs entirely fill to the very top crevices of your ribs,
Your chest,
Your clavicle.
When you're ready exhale soft and release,
Let go of any tightness or tension.
From here let's take a deep breath into the belly,
Belly rises,
Once again like a beach ball blowing it up,
Taking your time.
Exhale tighten and contract the ab area as if you were sucking in your stomach.
Exhale soft and release,
Relax the stomach area.
Now focusing on the back of the body,
Tightening up the glutes down below the waist.
Tightening your buttocks together,
Squeezing,
Tightening,
Tensing,
Pulling,
Creating that resistance.
Exhale release,
Let it go.
Now focusing on the right arm of the body.
Tighten your biceps,
Your forearm,
Create a fist,
Clenching that right hand,
Allowing that tension to hold.
Deep breath in,
Exhale soft and release the right arm to melt back into the earth.
Left side,
Tightening the left bicep,
Your forearm,
Clenching that left fist,
Drawing it out,
Exhaling,
Softening and sinking back.
And now moving on to the right hand,
Just creating a fist with the right hand,
Releasing the fingers as you exhale.
Left hand tightening and tensing just the left hand,
Creating that fist,
Exhale soft and release.
Moving down to the left leg,
We're going to contract and point through that left ankle,
Inhaling,
Tightening,
Tensing,
Flexing,
Holding whatever feels good for you,
Exhale,
Release that left foot.
Let's move over to the right ankle,
We're going to press and point through that right ankle,
Inhaling,
Flexing,
Creating that tension and when you're ready exhale and soften that right ankle.
Moving back over to the left leg,
Let's go ahead and tighten up the entire left leg,
So clenching through the buttocks,
The glutes,
Moving down the thighs,
Front and back,
The knee,
The calf,
The foot,
Tightening up the entire left leg as you inhale in,
Exhale soft and release,
Left leg,
Moving over to the right side,
Drawing your attention behind your left,
Right hip,
Right thigh,
Front and back of the thigh,
Inhaling,
Tightening and tensing the back of the ankle,
Through the knee,
Through the calf,
Right foot,
Exhale soft and release whenever you're ready.
Great,
Now from here we're going to scan the entire body as you breathe in,
Inhaling from the top of the head,
Down to the midline of the body and the feet,
Tightening and tense every muscle in your body,
Holding it as long as you can,
Inhaling,
Inhaling without causing any harm,
Exhale,
Soften and sink,
Relax the entire body.
Let's do that one more time,
We're going to inhale,
Tighten and tense like a boiling point on the stove and as we exhale,
Soften,
Sink and allow your body to melt.
Great,
From here allowing your eyes and your body to just melt to the surface beneath you so that you can have a good night's rest.
Wishing you all the best and sweet dreams.
Namaste.
