Welcome to this progressive muscle relaxation meditation.
Find a quiet place in which you can take a seat in a chair or lay flat on a comfortable surface with your spine long and straight.
Perhaps rock a little from side to side to find your center of balance.
Once you're comfortable,
Gently close your eyes or soften your gaze,
Bringing your attention inward to your breath.
Notice the movement of breath in your body.
Take three deep breaths.
Breathe in through your nose,
Belly,
Chest.
And breathe out through your nose.
Breathe in through your nose,
Belly,
Chest.
And breathe out through your nose.
Breathe in through your nose,
Belly,
Chest.
And breathe out through your nose.
Let your body fall into its natural breathing rhythm.
Breathing in,
Breathing out,
Just as you are.
Feeling your body press down,
Noticing the contact between your body and the chair or the surface beneath you.
Now to be a little curious.
You're going to observe tension and relaxation in your body.
However,
Don't do any movement you feel will not be beneficial for you.
For example,
If you have a sore neck,
Don't do the neck part of this experience.
If at any time your mind starts to wander,
Refrain from judging your practice.
Just notice the expectations you have.
The thoughts that initially pop up,
They don't define you.
Gently bring your attention back to your breath.
Now curl your toes under your feet as tight as you can.
Concentrate on how your feet feel.
Experience the tension.
Now release the muscles.
Feel them relax to be loose and limp.
Experience the melting feeling through your muscles.
Now tense your legs by flexing your toes up towards your body or pushing your legs down into the floor.
Now relax your muscles.
Tense your glutes by pulling them together.
Now relax your muscles.
Tense your stomach by pulling in your abdomen.
Now relax your muscles.
Tense your hands by clenching your fists.
Now relax your muscles.
Tense your arms by stretching them out as far as you can.
Now relax your muscles.
Tense your back by pushing your shoulder blades back and your chest forward.
Now release the muscles.
Tense your shoulders by raising them towards your ears.
This is a particularly common site for tension.
Now relax your muscles.
Tense your neck by tilting your head backwards or forwards.
Now relax your muscles.
Tense your jaw by clenching or opening it as wide as you can.
Now release the muscles.
Tense your eyes by closing them tightly.
Now relax your muscles.
Tense your forehead by raising your eyebrows.
Now relax your muscles.
As we draw our attention to our surroundings,
Notice what you can taste,
What you can smell.
Notice the sounds around you.
Notice the physical sensations as you wiggle your fingers.
Flex and point your toes.
Gently open your eyes and with a soft gaze notice your surroundings.
Take a moment to observe how you're feeling before you head out into the rest of your day.
