Welcome to this progressive muscle relaxation meditation.
We'll start by bringing attention to the breath and then slowly move through different muscle groups,
Releasing tension as we go.
Find a comfortable position,
Either lying down or seated.
Let your arms rest naturally at your sides.
And when you're ready,
Gently close your eyes.
Breathe in deeply,
Allowing the breath to reach down into your belly.
And gently exhale,
Letting any tension drift away.
Take a full breath in,
Feeling the air expand through your chest.
And slowly release it as your body begins to relax.
Bring your attention to your feet.
Curl your toes and gently tense the soles of your feet.
You don't need to strain,
Just enough to feel the light activation.
Hold that for 3,
2,
1,
And release.
Let your feet soften and relax completely.
Flex your feet so your toes gently point back towards you,
Just enough to engage your calves with a light squeeze.
Apply only gentle pressure,
Aim for mild tension,
Not discomfort.
Hold it for 3,
2,
1,
And let go.
Feel the lower leg settle and release.
Tighten your thighs and glutes,
Just a subtle squeeze.
There's no need to overdo it,
A light contraction is plenty.
Hold that for 3,
2,
1,
And release.
Let your hips and legs grow heavy and still.
Bring your attention to your core.
Engage your abdominal muscles gently,
Just enough to notice them working.
Keep the effort soft.
Hold for 3,
2,
1,
And release.
Let the belly relax and the lower back ease into the surface beneath you.
Take a breath in,
Gently expanding your chest,
And lightly pull your shoulders back.
Keep the movement small,
Only what feels comfortable for your body right now.
Hold that space for 3,
2,
1,
And exhale,
Letting it all go.
Notice the openness across your chest.
Now make a soft fist and bend your arms slightly at the elbows.
It's okay to keep this gentle,
There's no need to grip tightly.
Hold for 3,
2,
1,
And release.
Let your arms be loose and free.
Lift your shoulders slightly toward your ears.
Use just enough effort to notice the lift,
Nothing too strong or forced.
Hold here for 3,
2,
1,
And release.
Let your shoulders drop and your neck relax.
Now bring awareness to your face.
Squeeze your jaw lightly,
Squint your eyes just a bit,
And raise your eyebrows slightly.
Even the smallest movement here is enough.
Hold for 3,
2,
1,
And release.
Let your face smooth out and soften.
Now take a slow,
Full breath in.
Gently squeeze your entire body from toe to head.
Hold for 3,
2,
1,
Release,
And gently exhale.
Let your entire body be at rest,
From the bottoms of your feet to the top of your head.
Allow yourself to simply relax.
Rest here for a few more breaths.
When you feel ready,
Begin to bring your awareness back to the space around you.
Wiggle your fingers and your toes.
Maybe take a gentle stretch if that feels good.
When you're ready,
Slowly open your eyes and take a moment to notice the space around you.
As you return to the present,
Carry this relaxation with you.
This is a short meditation,
But feel free to extend it longer if you're practicing on your own.
You can use this exercise anytime,
In the morning when waking up,
During the day for a release,
Or before bed to settle into sleep.
By practicing this meditation once a day,
Or even a few times a day,
Over time,
You'll naturally begin to relax and feel more centered.
Thank you for giving yourself this time to relax,
Unwind,
And reconnect.
