This progressive muscle relaxation involves tensing and relaxing all the muscles of the body to help induce a deep state of muscle relaxation.
So settle into a comfortable position,
Preferably lying down.
And when you're ready,
Begin to take a slow deep breath.
Breathing in through your nose.
Hold it for a moment.
And now release the breath.
Once again,
Take in another slow deep breath.
Hold.
And now let it go.
Notice that a feeling of relaxation can begin to develop each time you breathe out.
With every breath,
You become more and more relaxed.
Now bring your attention to your forehead.
Tense your forehead by raising your eyebrows as high as you can.
And as you hold this tension,
Notice where your forehead feels tense.
And now relax your forehead.
Notice how it feels to have the muscles soften to give way to relaxation.
Now once again,
Tense your forehead,
Raise your eyebrows as high as you can.
Hold.
And now relax your forehead.
Let all the tension drain from your forehead.
And now for your eyes and nose.
Close your eyes very tightly and wrinkle your nose.
Become aware of the tension in your eyes,
Your nose and the upper parts of your cheeks.
Hold.
And now relax.
Notice the discomfort fade away.
Now once again,
Close your eyes very tightly,
Wrinkle your nose,
Hold.
And relax.
Notice the discomfort fade away,
Replaced by a calm,
Relaxed feeling.
And now your mouth and jaw.
Put your mouth into a forced smile and clench your teeth tightly.
Your lips,
Cheeks and jaw should feel very tense.
Hold.
And now relax those muscles.
Relax your eyes.
Relax your nose.
Relax your entire face.
Notice the feeling as the muscles loosen.
Now once again,
Put your mouth into a forced smile and clench your teeth.
Feel the tension.
And now relax.
Relax your face.
Notice the feeling of relaxation.
Your teeth part slightly.
Your face and jaw become more and more relaxed.
And now relax your face a little bit more.
Breathe in deeply.
Hold the breath.
And now breathe out.
Relax and let go.
Now bring your attention to your neck and shoulders.
Tense the muscles of your neck and shoulders by shrugging your shoulders.
Try to touch your ears with your shoulders.
Feel the tension in your neck and in your shoulders.
Hold.
And now let go.
Relax your neck and relax your shoulders.
Now once again,
Tense those muscles of the neck and shoulders.
Touch your ears with your shoulders.
Hold.
And now relax.
Feel your shoulders becoming much more comfortable.
Feel the relief as tension gives way to relaxation.
Now squeeze your hands into fists.
Squeeze as tightly as you can.
Feel the tension in your hands and in your forearms.
Hold.
And now release.
Let all the tension flow out of your forearm,
Out of your hands,
Replaced by a sense of relief and relaxation.
Hold.
And now release.
Squeeze as tightly as you can.
Hold.
And now release.
Let all that tension flow out of your forearms,
Out of your hands,
Out of your fingertips,
Replaced by a sense of relief and relaxation.
Now face the palms of your hands down towards the floor and push your hands down into the floor as firmly as you can.
Feel the tension in your arms and shoulders.
And now relax.
Relax your hands.
Allow them to rest comfortably.
And once again,
Face your palms down towards the floor and push your hands down into the floor as firmly as you can.
Feel the tension.
And now relax.
Allow your hands to rest comfortably at your sides.
Completely at ease.
Relax your hands.
Relax your arms.
Relax your shoulders.
Now focus on your breathing and your chest muscles.
Take in a nice,
Slow,
Deep breath in through your nose.
Hold it for a count of three.
And now breathe out.
Feel the sense of relief in your chest as you breathe out.
Again,
Breathe in deeply through your nose.
Hold it for a count of three.
Notice the feeling.
And now breathe out.
Relax your chest.
Allow the muscles to soften and relax.
Keeping your face,
Neck,
Shoulders,
Arms and chest as relaxed as possible,
Arch your back as if you have a pillow in the lower and middle parts of your back.
Draw your shoulder blades together as if you want them to touch your spine.
Now hold this position.
Notice the feeling of tension in your back.
And now relax.
Let the relaxation spread into the muscles of your back.
Now once again,
Arch your back as if you have a pillow under the middle and lower parts of your back.
Draw your shoulder blades together,
Hold.
And now relax.
Allow the relaxation to spread into all the muscles of your back.
With each breath out,
Allow the relaxation to go deeper and deeper.
And now for your abdomen.
Tighten your abdomen by drawing your belly button down towards your spine.
Hold this position.
And now relax.
Relax your abdomen.
And once again,
Squeeze your abdomen,
Draw your belly button down towards your spine.
Hold this position.
And now relax.
Relax your abdomen.
Feel your belly becoming more and more relaxed.
All the tension being replaced with relaxation.
Now begin the relaxation of your hips and legs.
Push down the heels of your feet against the floor and tighten your buttocks,
Your hips and legs.
Feel the tension in your buttocks,
Thighs,
Calves,
Hold.
And now release.
Feel the tension drain away.
And once again,
Push down the heels of your feet against the floor.
Squeeze your legs,
Your buttocks and your hips.
Hold.
And now relax.
Feel the tension leave your buttocks,
Thighs and calves.
Let the relaxation spread deeper and deeper.
Now curl your toes and tighten the muscles of your feet.
Feel the tension in your toes and in your feet.
And now relax.
Notice the feeling of relaxation.
Once again,
Curl your toes and tighten the muscles of your feet.
Hold.
And now relax.
Notice the feeling of relaxation in your feet and in your toes.
Take a few minutes and enjoy this feeling of relaxation as it spreads over your entire body.
Feel yourself becoming more and more relaxed.
Breathe.
As this relaxation comes to an end,
You may wish to drift off to sleep or you may simply choose to relax and rest here for a few moments longer before carrying on with your day while enjoying this wonderful feeling of peace and relaxation.
You may now relax and rest here for a few moments longer before carrying on with your day.
You may now relax and rest here for a few moments longer before carrying on with your day.
You may now relax and rest here for a few moments longer before carrying on with your day.
