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Progressive Muscle Relaxation

While this is, technically, a more body focussed exercise, it is actually designed not only to relax the body, but to relieve stress and anxiety as well.

Progressive muscle relaxation (PMR) has been used in the field of psychology since the early twentieth century, to treat anxiety, depression, insomnia, and other mental health issues, and, later, in physical medicine for pain relief, athlete conditioning, and natural childbirth techniques, as well as a host of other uses.

This exercise will teach you how to use PMR to clear your mind, relax your body, and relieve physical and mental tension.
According to Encyclopedia of Medicine, by Miller-Keane, practicing progressive muscle relaxation regularly, over time, leads to decrease in generalized level of anxiety and anticipatory anxiety related to phobias, reduction in the frequency and duration of panic attacks, improved ability to face phobic situations through graded exposure, improved concentration, increased sense of control over moods, increased self-esteem, and increased spontaneity and creativity.
I have found all these things to be true, for me, personally, having practiced PMR for over 30 years, and highly recommend it to anyone and everyone.

Once you have learned the method, you can use shortened versions of this exercise almost any time and any place, to clear your head and remove tension from one or more muscle groups. It works well incorporated into the simple centering breathing exercise too!

As with all the practices found on this site, you should read all the way through this page at least once before you try to do the meditation.

Before you start:

• Turn off any unnecessary, extra noise generating items, such as the radio or television, if you can, or consider using headphones with the guided meditation track for this meditation.

• Switch your phone's ringer and other notifications to silent or DND mode.

• If using incense, candles, etc, now is a good time to light them. This particular exercise is best performed in a darkened room, so any candles should be minimal, and lights should be off or dimmed to a very low setting, if possible. (You can still do this even in a bright, noisy atmosphere, but it is easier, especially at first, to have optimal conditions)

• Remove glasses or contact lenses and put them in a safe place.

• Find a place to get comfortable. This exercise is best done lying down on your back, on the floor (mat optional), but can also be done sitting in a comfortable chair or couch where you can stretch out your legs, if lying down isn't an option.

• Your arms and hands should rest in a comfortable, relaxed position at your sides.

• Remember to only tense, clench, or stretch each muscle group as much as you can without hurting yourself. That would be counterproductive. As you practice these techniques repeatedly, you will eventually be able to increase your ability, which will, in turn, lead to even greater relaxation. Just don't rush it.

• you should start the guided meditation track at this point, after you have read through this page once (or re-start it, if you have paused it to read this page).
Remember to make sure there is nothing else on your playlist that might jar you out of your relaxed state after the guided meditation track ends.
The guided meditation will take you through the rest.

• If you have done this meditation before, and do not need the introductory instructions on the track, feel free to use the no intro version.

Now, you are ready to begin...

The guided meditation track uses a chime to begin this meditation, as do most of the meditations in this series. Eventually, you may find that the chime sound alone is enough to put you into a meditative state.

• Begin by focusing on your breath for a moment, counting each breath and and observing your natural inhalation and exhalation without changing anything. Notice whether you are breathing through your nose or your mouth, quickly or slowly, taking deep or shallow breaths.
If you find yourself becoming distracted by random thoughts, don't engage them or try to ignore them. Just notice and acknowledge them and then let them float away, bringing your attention back to your breath. Do this for five breaths.

• Next, take a deep, cleansing breath in through your nose, and blow it out through your mouth. The inhale should be as deep as you can make it, and the exhale should be forceful, as though blowing out several candles at once.

• Take another cleansing breath, closing your eyes on the inhale this time, and keeping them closed for now.

• Continue taking deep breaths. With every breath, send the air to your diaphragm first, then your lower chest, then upper chest, filling them up with air, holding for a moment, and then breathing it out, pushing the air up and out, so it exits your diaphragm first, and upper chest last.

• Now, expand your focus to your body. Truly feel the sensations your body is experiencing - Notice where it comes in contact with the floor, and how that surface feels, the movement of air on your skin, or the feeling of any clothing touching you, the temperature of your body and the air around it. If any areas feel tightness, pain, or any other discomfort, note it and continue your exploration, without trying to change anything. Just feel what your body is feeling.

• Remember to continue breathing. Deep, steady breaths. In... Hold... And out. Inhale... And Exhale. Inhale... Exhale.

• Bring your focus now to the top of your head. We are starting there, at the very topmost point of your body. As you take your next breath in, open your eyes, furrow your brow tightly, and raise your eyebrows as high as you can, keeping them tensed as you hold your breath for five seconds.

• Now, as you exhale, completely release the tension in your forehead. Allow your eyes to gently close again. Take another breath.

• Inhale, and squeeze your eyes tightly closed. Don't grit your teeth or scrunch up other parts of your face. Just clench your eyes closed - and hold them, and your breath for five seconds.

• Breathe out and relax your eyes, softly flutter them open and closed a few times, then allow them to gently close again as you take another breath.

• On this next inhale, stretch your mouth into a grin as wide as you can. Feel your cheeks tightening. Now grit your teeth and hold, keeping the tension for five seconds as you hold the breath. And relax and exhale.

• Inhale and and press your lips tightly together. Don't tense up any other facial muscles, just your lips. Hold for five seconds... Relax and exhale.

• Now lets just take a moment for a few breaths. Inhale - Exhale. And again. And another.

• Alright. Next, inhale - tuck your chin down into your chest as you breathe in, stretching the motion as much as you safely can. Hold the stretch and your breath for five seconds, and release as you exhale.

• Now, begin your next inhale as you tilt your head far back, as though trying to look over and behind the top of your head. Hold your position and your breath for five seconds, and release as you exhale, allowing your head to gently rest downward at its natural stopping point.

• Raise your head again to the level point, inhale and turn your head so your chin aligns with your left shoulder, or as close as you can get it. Don't bend your neck - Only twist. Hold for five seconds, and exhale as you turn to face forward again.

• Repeat the other direction. Inhale, turn your head to the right as far as you can, hold five seconds, and back to forward facing as you exhale.

• For your next few breaths, slowly and gently tilt your head forward and back a few times, without stretching or tensing. Then tilt your head from side to side in the same manner, and lastly, rotate your head left to right and back a few times, gently, with no straining or stretching.

• Now, as you take the next deep inhale, raise your shoulders up toward your ears, as high as you can get them. Just your shoulders. Don't move or tense your neck muscles again. Hold the position and your breath for five seconds, and exhale and release.

• Next inhale - Clench your hands into fists, flex them down toward your forearms, bend your arms at the elbows, and flex your biceps. hold all of those muscles tight for five seconds as you hold your breath, then release and exhale.

• Now extend your arms straight out to your sides, flexing your hands back at the wrist, bringing the backs of your hands back as far as you can. Again, hold the pose and your breath for five seconds, then exhale and release.

• Next, take an extra deep breath in, expanding your chest as much as possible and tensing your chest muscles. Hold for five seconds, and relax and exhale.

• Inhale. Tense your upper back by pulling your shoulders back, as though trying to make your shoulder blades touch one another. Hold for five seconds. Release and exhale.

• Next, arch your lower back up and away from the floor or chair as you inhale. Hold the position for five seconds, and slowly lower and relax as you exhale.

• Take another deep inhale and suck in your gut, tightening all your abdominal muscles as tightly as you can. This time hold the breath in for just a second, and tighten the muscles that last little bit as you exhale. Hold for three seconds, and release as you inhale deeply. Hold that breath for four seconds. And exhale through your mouth.

• Take another deep breath, in and out.

• Now inhale as you clench your glutes and hips. Clench your buttocks together tightly. Hold for five seconds. And release as you exhale.

• Inhale. Press your knees together and clench your thighs. Press tightly, as though you are holding a coin between your knees and must not let it drop. Hold for five seconds. Now exhale and relax those muscles. Take another breath, in and out as you shake out your legs a little to release any residual tension.

• Next, flex your feet upward as you inhale, trying to make your toes and tops of your feet point to your face. Keep the tension as you flex them like that and hold your breath for five seconds. Now exhale and release.

• Breathe in and, with the backs your heels on the floor, point your toes. Stretch the ball of your foot toward the floor, and curl your toes under tightly. Hold for five seconds. And release on your exhale. Shake out your legs again and take another breath.

• Still lying on your back, continue breathing, and shake out your arms, wiggle your fingers, jiggle your shoulders. Slightly shake your hips from side to side. Shimmy your body gently. You should feel loose and limber. Remember to keep taking nice, deep, even breaths.

• Now, as you become still again, imagine a wave of warmth starting at your toes and spreading upward throughout your entire body. Inhale deep breaths and sigh out your exhales audibly. Do this at least three times, as you feel your body's tensions melted away, and then just go back to your regular breathing, enjoying this peaceful few moments of complete relaxation.

• If you are using this as a relaxation before sleep, then pleasant dreams to you. You can simply tune out the rest of my words and listen to the background music as you drift off to restful sleep.

• Otherwise, whenever you are ready, allow yourself to gradually return to a more alert state. Open your eyes. Become aware of your surroundings through your senses, and, when you feel it is time, carefully get up, stretch as needed, and return to your day, feeling more relaxed, limber, and ready to face whatever comes next.

• Until next time, I wish you well and pleasant journeys.

~ 🎼 🎶 🎶 🎶 ~ The guided meditation track, itself, is protected under copyright. Backing tracks, arranged by Khaos WolfKat, include Relax your mind - 8 hours stress relief, composed by Stefan Ruesche, provided by Copyright Free Music by Ruesche-Sounds, and Calm Seashore, provided by No Copyright Sound Effects - Audio Library under a Creative Commons License. See links for additional reuse information.
~ 🎼 🎶 🎶 🎶 ~