Progressive Muscle Relaxation

This exercise will help you create a deep state of relaxation as you release the tension that you've been holding in your body. By practicing the tension-release cycle, you can learn to distinguish the sensations of a tensed muscle and a relaxed one.

Gently guiding yourself into a comfortable and supported position, either lying down or in a chair that fully supports your body.

There will be times where I make space for brief pauses of silence. This is a time for you to notice the physical sensations of tension in your muscles as you prepare to release the tension and notice the sensations of relaxation.

Now scanning your whole body and observing for any areas of tension.

Gently closing your eyes or resting your gaze.

Focusing on your breath.

Breathing in, and exhaling deeply, letting go of all the tension in your body.

Breathing in and imagining the word relax or calm or any phrase that helps you feel relaxed.

Continuing for a few more breaths in and out.

Now tensing the muscles in both your hands and arms by clenching your fists and bringing them toward your shoulders as you bend your arms at the elbows.

Focusing on the sensations as you build the tension up.

Breathing in, and as you exhale, slowly letting the tension go and allowing your fists to open and your arms to gently rest by your side.

Feeling the sensations of warmth, noticing the sensations as you relax.

Breathing in, imagining the word relax as you exhale slowly.

Feeling all the sensations of relaxation throughout your body, noticing your muscles becoming heavier, warmer, and more relaxed—enjoying these sensations of relaxation.

Next, focusing on tensing the muscles in your face, neck, and shoulders: raising your eyebrows as high as you can, squeezing your eyes tightly shut, wrinkling up your nose, clenching your teeth, making a tight smile, pulling in your chin, and raising your shoulders up—focusing on the sensations as you build the tension up.

Breathing in, and as you exhale, slowly letting the tension go, letting all the tension fade away and allowing your body to return to a resting position.

Feeling the sensations of warmth, noticing the sensations as you relax.

Taking slow, deep breaths in, allowing the relaxation to spread throughout your body—imagining the word relax and exhaling slowly.

Feeling all the sensations of relaxation throughout your body, noticing your muscles becoming heavier, warmer, and more relaxed. With each breath, sinking into a deep state of relaxation—enjoying all these sensations of relaxation.

Now focusing on tensing the muscles in your back, abdomen, and chest by arching your back and sticking out your chest.

Taking a breath in and pulling your stomach toward your spine, focusing on the sensations as you build the tension up.

Breathing in, and as you exhale, slowly letting the tension go. Tension fades away, allowing your body to return to a resting position.

Feeling the sensations of warmth, observing the softness in your body, noticing the sensations of relaxation spreading throughout your body.

Taking a slow, deep breath in. As the relaxation spreads throughout your body, imagining the word relax as you exhale slowly—feeling all the sensations of relaxation, noticing your muscles becoming heavier, warmer, and more relaxed. With each breath, sinking into a deep state of relaxation—enjoying these sensations of relaxation.

Finally, focusing on tensing both legs, calves, and ankles by extending both your legs out, flexing your feet, and bringing your toes up—focusing on the sensations as you build the tension up.

Breathing in, exhaling, and slowly letting the tension go as you lower your legs to the floor.

Feeling the sensations of warmth and heaviness, melting and completely letting go—observing the sensations as you relax and how enjoyable these feelings are compared to those of tension.

Taking a slow, deep breath in, allowing the relaxation to spread throughout your body—observing the muscles becoming heavier, warmer, and more relaxed. With each breath, sinking into a deep state of relaxation—enjoying these sensations of relaxation.

Taking a few more breaths in and out, imagining the word relax and enjoying the sensations of deep relaxation—feeling comfortable, safe, and warm.

Now scanning your body starting from the top of your head, allowing a wave of relaxation to flow throughout your body all the way down to the tips of your toes—finding any remaining tension and gently letting that tension go.

I'm going to slowly count from one to three. With each number, allow yourself to relax a little deeper than before.
One, relaxing deeper.
Two…
And three, feeling completely relaxed, appreciating these last few moments of relaxation.

As I count back from three, slowly move your hands and feet.
Three…
Two, gradually opening your eyes.
And one, bringing your attention back to your surroundings, feeling awake and alert.