Progressive muscle relaxation is the closest I’ve come to literal magic.
I’ve recorded my voice (in a very soothing tone, if I do say so myself) for your convenience. I recommend you listen to the script and do as instructed. Fully allowing your body and mind to focus on your muscles tightening and relaxing.
Please note: If you’re experiencing any pain or discomfort at any of the targeted muscle groups, please skip that area, and instead, rest peacefully in your space.
Progressive Muscle Relaxation Recording
What is Progressive Muscle Relaxation?
You’ll start by finding a comfortable position. You can choose to sit or find space to lie down. Beginning at your head, working our way through the body, ending at your toes; each focused muscle group is forcefully tensed for a count of five, then quickly released and relaxed.
We’ll pause for a count of eight between each muscle group. During the pauses, bring awareness to your breathing.
Progressive Muscle Relaxation Script
Find your preferred position, either sitting or lying down, in a place where you will not be interrupted.
Let’s begin.
Take a deep inhale, letting your belly expand with the breath. Hold it for 6-5-4-3-2-1. And exhale through your mouth slowly, letting your tongue fall from the roof of your mouth.
Again, inhale for 6-5-4-3-2-1. Hold 6-5-4-3-2-1. Exhale 6-5-4-3-2-1.
One more time, inhale 6-5-4-3-2-1. Hold 6-5-4-3-2-1. Breathe out 6-5-4-3-2-1.
Feel your body already start to relax.
Focus on the muscles in your forehead, tightening them by raising your eyebrows as high as you can. Hold 5-4-3-2-1. And release. Feeling that tension fall away. Bring awareness to your breath for 8-7-6-5-4-3-2-1.
Next, tighten your eye muscles. Do this by squeezing your eyelids tightly shut. Hold 5-4-3-2-1. And release 8-7-6-5-4-3-2-1.
Now smile widely, feeling the tension in your mouth and cheeks. Hold 5-4-3-2-1. Relax, noticing the softening of your face. 8-7-6-5-4-3-2-1.
With your eyes closed, gently draw your head back as far as your neck will comfortably allow. Hold for 5-4-3-2-1. Quickly release, 8-7-6-5-4-3-2-1.
Become aware of the weight of your relaxed head and neck.
Take a deep breath in 6-5-4-3-2-1. Hold 6-5-4-3-2-1. Exhale 6-5-4-3-2-1.
Now, moving down to your hands, focus only on tightly clenching your fists. Hold for 5-4-3-2-1. Release 8-7-6-5-4-3-2-1.
Flex your biceps, feeling the buildup of tension. Hold 5-4-3-2-1. Relax 8-7-6-5-4-3-2-1.
Now, focusing on your triceps, extend your arms out and lock your elbows. Hold 5-4-3-2-1. Release, feeling your arms become limp. 8-7-6-5-4-3-2-1.
Moving on to your shoulders. Lift your shoulders as though they could touch your ears. Hold 5-4-3-2-1. And release 8-7-6-5-4-3-2-1.
Now for your upper back, pull your shoulders blades back, striving to make them touch. Hold 5-4-3-2-1. And quickly release 8-7-6-5-4-3-2-1.
Tighten your chest by taking a full, deep breath in 6-5-4-3-2-1, Hold 5-4-3-2-1. And exhale, breathing all the tension out through an open mouth. 8-7-6-5-4-3-2-1.
Focusing on your belly, tighten the muscles in your stomach by sucking in, as though a string is pulling your navel through your body, to your back. Hold 5-4-3-2-1. Release 8-7-6-5-4-3-2-1.
Gently arch your lower back. Hold 5-4-3-2-1. And release 8-7-6-5-4-3-2-1.
Notice the relaxed state of your upper body.
Deep breath in 6-5-4-3-2-1. Hold 6-5-4-3-2-1. Exhale 6-5-4-3-2-1.
Tighten your buttcheecks. Hold for 5-4-3-2-1. And relax, allowing your hips to fall loose. 8-7-6-5-4-3-2-1.
Down to your thighs. Squeeze your knees, imagine you’re holding a cork between them. Hold 5-4-3-2-1. Release. 8-7-6-5-4-3-2-1.
Moving to your calves, flex your feet, pulling your toes up towards you. Hold 5-4-3-2-1. And quickly release. 8-7-6-5-4-3-2-1.
Lastly, bring focus to your feet. Curl your toes as tight as you can. Hold 5-4-3-2-1. And relax. 8-7-6-5-4-3-2-1.
Imagine a soft wave of relaxation slowly rolling over your body beginning at the crown of your head and gently spreading all the way down to your toes. Feel the weight of your relaxed body sink deeper.
Two two long, deep breaths.
Inhale for 6-5-4-3-2-1. Hold 6-5-4-3-2-1. Exhale 6-5-4-3-2-1.
One last time, inhale 6-5-4-3-2-1. Hold 6-5-4-3-2-1. Breathe out 6-5-4-3-2-1.
Open your eyes.
The Wrap Up: Progressive Muscle Relaxation
Notice how you feel. You might feel more relaxed or more energized. Are there places in your body that have eased tension? Has your jaw unclenched? Are your shoulders resting lower?
Try this exercise a few days in a row and notice how different your body feels.
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