Progressive Muscle Relaxation

This works best if you record the script first and listen to it as you go through the routine.

Get comfortable, uncross your arms and legs and enjoy. This is a great exercise to do regularly to help you notice where you are carrying stress and tension in your body.

To begin spend some time focusing on your breathing. Find a cadence that is comfortable for you. Start with 4 seconds in and 4 seconds out. Adjust from there if needed. Take 5-10 breaths to get started.

 Tighten the muscles in your forehead by raising your eyebrows as high as you can. Hold for about five seconds. And abruptly release feeling that tension fall away.

Pause for about 2-5 breaths, and just breath.

Now smile widely, feeling your mouth and cheeks tense. Hold for about 5 seconds, and release, appreciating the softness in your face.

Pause for about 2-5 breaths, and just breath.

Next, tighten your eye muscles by squinting your eyelids tightly shut. Hold for about 5 seconds, and release.

Pause for about 2-5 breaths, and just breath.

Gently pull your head back as if to look at the ceiling.

Hold for about 5 seconds, and release, feeling the tension melting away.

Pause for about 2-5 breaths, and just breath.

Now feel the weight of your relaxed head and neck sink.

Focus on the tension leaving your body…

Breath in… and breath out…

Now, tightly, without straining, clench your right fist and hold this position for about 5 seconds… and release.

Pause for about 2-5 breaths,, and just breath.

Now, feel the tension in your right forearm and hand. Feel that buildup of tension. You may even visualize that set of muscles tightening.

Hold for about 5 seconds… and release, embrace the  feeling of limpness.

Breath in… and breath out…

Now, feel the tension in your entire right arm. Feel that buildup of tension. Tense your entire right arm.

Hold for about 5 seconds, and release.

Pause for about 2-5 breaths, and just breath.

Now lift your shoulders up as if they could touch your ears. Hold for about 5 seconds, and quickly release, feeling their heaviness.

Pause for about 2-5 breaths, and just breath.

Let go of all the tension…

Breath in… and breath out…

Now, tightly, but without straining, clench your left fist and hold this position for about 5 seconds… and release.

Pause for about 2-5 breaths, and just breath.

Now, feel the tension in your left forearm and hand. Feel that buildup of tension. You may even visualize that set of muscles tightening.

Hold for about 5 seconds… and release, enjoying that feeling of limpness.

Breath in… and breath out…

Now, feel the tension in your entire left arm. Feel that buildup of tension. Tense your entire left arm, feeling the tension.

Hold for about 5 seconds, and release.

Pause for about 2-5 breaths, and just breath.

Now lift your shoulders up as if they could touch your ears. Hold for about 5 seconds, and quickly release, feeling their heaviness.

Pause for about 2 breaths, and just breath.

Tense your upper back by pulling your shoulders back trying to make your shoulder blades touch. Hold for about 5 seconds, and release.

Pause for about 2 breaths, and just breath.

Tighten your chest by taking a deep breath in, hold for about 5 seconds, and exhale, blowing out all the tension.

Now tighten the muscles in your stomach by sucking in. Hold for about 5 seconds, and release.

Pause for about 3 breaths,, and just breath.

Gently arch your lower back. Hold for about 5 seconds… and relax.

Pause for about 2-3 breaths, and just breath.

Feel the limpness in your upper body letting go of the tension and stress, hold for about 5 seconds, and relax.

Tighten your buttocks. Hold for about 5 seconds… and release, imagine your hips falling loose.

Pause for about 2-3 breaths, and just breath.

Feel the tension in your entire right leg and thigh. Hold for about 5 seconds… and relax. Feel the tension melting away from your leg.

Pause for about 2-3 breaths, and just breath.

Now flex your right foot, pulling your toes towards you and feeling the tension in your calves. Hold for about 5 seconds… and relax, feel the weight of your legs sinking down.

Pause for about 2-3 breaths, and just breath.

Feel the tension in your entire left leg and thigh. Hold for about 5 seconds… and relax. Feel the tension melting away from your leg.

Pause for about 2-3 breaths, and just breath.

Now flex your left foot, pulling your toes towards you and feeling the tension in your calves. Hold for about 5 seconds… and relax, feel the weight of both of your legs sinking down.

Pause for about 2-3 breaths, and just breath.

Curl your toes under tensing your feet. Hold for about 5 seconds, and release.

Pause for about 2-3 breaths, and just breath.

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