Progressive Muscle Relaxation
(If you have physical limitations consult with your primary care provider prior to engaging in relaxation exercises.)
Begin by finding a comfortable position sitting, or lying down.
The first progressive muscle relaxation exercise is breathing. Breathe in slowly, and hold this breath for several seconds then release. Let all the air go out slowly, and release all the tension.
Take another breath in. Hold it and then exhale slowly, allowing the tension to leave your body with the air.
Now breathe even more slowly and gently, breathe in, then out...
Continue to breathe slowly and gently. Allow your breathing to relax you.
This exercise focuses on relaxing the muscles of your body.
Start with the large muscles of your legs. Tighten all the muscles of your legs. Tense the muscles further. Hold onto this tension. Feel how tight and tensed the muscles in your legs are. Continue to hold this tension. Let all the tension go. Feel the muscles in your legs going limp, loose, and relaxed. Notice how relaxed the muscles feel. Feel the difference between the tension and relaxation. Enjoy the pleasant feeling of relaxation in your legs.
Now focus on the muscles in your arms. One by one tighten your shoulders, upper arms, lower arms, and hands. Squeeze your hands into tight fists. Tense the muscles in your arms and hands as tightly as you can. Hold the tension in your arms, shoulders, and hands. Feel the tension in these muscles. Hold it for a few moments more then release. Let the muscles of your shoulders, arms, and hands relax and go limp. Feel the relaxation as your shoulders lower into a comfortable position and your hands relax at your sides. Allow the muscles in your arms to relax completely.
Focus again on your breathing. Slow, even, regular breaths. Breathe in relaxation and breathe out tension. Continue to breathe slowly and rhythmically.
Now focus on the muscles of your buttocks. Tighten these muscles as much as you can. Hold this tension and then release. Relax your muscles.
If you are able tighten the muscles of your back. Feel your back tightening, pulling your shoulders back and tensing the muscles along your spine. Hold and relax. Let all the tension go. Feel your back comfortably relaxing into a good and healthy posture.
Turn your attention now to the muscles of your chest and stomach. Tighten and tense these muscles. Hold the tension and release. Relax the muscles of your trunk.
Finally, tighten the muscles of your face. Scrunch your eyes shut tightly, wrinkle your nose, and tighten your cheeks and chin. Hold this tension in your face and relax. Release all the tension. Feel how relaxed your face is.
Notice all of the muscles in your body, notice how relaxed your muscles feel. Allow any last bits of tension to drain away. Enjoy the relaxation you are experiencing. Notice your calm breathing your relaxed muscles. Enjoy the relaxation for a few moments....
When you are ready to return to your usual level of alertness and awareness, slowly begin to re-awaken your body. Wiggle your toes and fingers. Swing your arms gently. Shrug your shoulders. Stretch if you like.
You may now end this progressive muscle relaxation exercise feeling calm and refreshed.
(If you have physical limitations consult with your primary care provider prior to engaging in relaxation exercises.)
Begin by finding a comfortable position sitting, or lying down.
The first progressive muscle relaxation exercise is breathing. Breathe in slowly, and hold this breath for several seconds then release. Let all the air go out slowly, and release all the tension.
Take another breath in. Hold it and then exhale slowly, allowing the tension to leave your body with the air.
Now breathe even more slowly and gently, breathe in, then out...
Continue to breathe slowly and gently. Allow your breathing to relax you.
This exercise focuses on relaxing the muscles of your body.
Start with the large muscles of your legs. Tighten all the muscles of your legs. Tense the muscles further. Hold onto this tension. Feel how tight and tensed the muscles in your legs are. Continue to hold this tension. Let all the tension go. Feel the muscles in your legs going limp, loose, and relaxed. Notice how relaxed the muscles feel. Feel the difference between the tension and relaxation. Enjoy the pleasant feeling of relaxation in your legs.
Now focus on the muscles in your arms. One by one tighten your shoulders, upper arms, lower arms, and hands. Squeeze your hands into tight fists. Tense the muscles in your arms and hands as tightly as you can. Hold the tension in your arms, shoulders, and hands. Feel the tension in these muscles. Hold it for a few moments more then release. Let the muscles of your shoulders, arms, and hands relax and go limp. Feel the relaxation as your shoulders lower into a comfortable position and your hands relax at your sides. Allow the muscles in your arms to relax completely.
Focus again on your breathing. Slow, even, regular breaths. Breathe in relaxation and breathe out tension. Continue to breathe slowly and rhythmically.
Now focus on the muscles of your buttocks. Tighten these muscles as much as you can. Hold this tension and then release. Relax your muscles.
If you are able tighten the muscles of your back. Feel your back tightening, pulling your shoulders back and tensing the muscles along your spine. Hold and relax. Let all the tension go. Feel your back comfortably relaxing into a good and healthy posture.
Turn your attention now to the muscles of your chest and stomach. Tighten and tense these muscles. Hold the tension and release. Relax the muscles of your trunk.
Finally, tighten the muscles of your face. Scrunch your eyes shut tightly, wrinkle your nose, and tighten your cheeks and chin. Hold this tension in your face and relax. Release all the tension. Feel how relaxed your face is.
Notice all of the muscles in your body, notice how relaxed your muscles feel. Allow any last bits of tension to drain away. Enjoy the relaxation you are experiencing. Notice your calm breathing your relaxed muscles. Enjoy the relaxation for a few moments....
When you are ready to return to your usual level of alertness and awareness, slowly begin to re-awaken your body. Wiggle your toes and fingers. Swing your arms gently. Shrug your shoulders. Stretch if you like.
You may now end this progressive muscle relaxation exercise feeling calm and refreshed.