Calming yourself with Progressive Muscle Relaxation
In the exercise below you will learn and practice
progressive muscle relaxation, a technique that involves tensing specific muscle
groups and then relaxing them. Progressive muscle relaxation is a technique
that involves tensing specific muscle groups and then relaxing them. It is
termed “progressive” because you relax all the major muscle groups — starting
with your head and working your way down to your feet, tensing and then
relaxing them one at a time. In only 10 to 15 minutes, you can achieve total
body relaxation.
Progressive Muscle Relaxation
In this exercise, you will travel up your entire body, from your feet to your head,
bringing awareness to each muscle group, first tensing, then relaxing – tensing
and relaxing. As you tense your muscles, do not strain or exert yourself. Just
notice the tension – gently squeezing, then harder, then hold, then release all
the tension, letting go fully.
Find a comfortable, quiet place to sit or lie down, a place where you won’t be
interrupted and where you can relax completely. Turn off your phone. Lower the
lights. You deserve this time — a time to calm your body and your mind. When
you are ready, close your eyes.
Now allow yourself to come to a place of stillness, releasing any tension you
are aware of. Let the floor or the seat support you fully.
Begin to notice the in-out rhythm of your breath. Notice your belly or chest
rising and falling softly, as you gently inhale and exhale. In, out, in, out.
No need to force or control the breathing. Just let it happen naturally.
When you are breathing in a steady rhythm, bring your attention to your feet
and toes. Notice any tension. Now create more tension by gently scrunching your
toes and contracting the soles of your feet. Now squeeze hard, as hard as you
can without discomfort. Hold for a few seconds.
Now release. Breathe deeply, in and out. Notice the difference between the tension
and relaxation. Enjoy the relaxation. Tense again. Now release. Notice the
relaxation. Let go. Breathe.
Now bring your attention to your lower legs, your calf muscles. Notice any
tension. Now create more tension by gently contracting the muscles in your
lower legs. Now squeeze hard, as hard as you can without discomfort. Hold for a
few seconds. Now release. Breathe deeply, in and out. Notice the difference
between the tension and relaxation. Enjoy the relaxation. Tense again. Now
release. Notice the relaxation. Let go. Breathe.
Now bring your attention to your thighs. Notice any tension. Now create more
tension by gently contracting the muscles in your lower legs. Now squeeze hard,
as hard as you can without discomfort. Hold for a few seconds. Now release.
Breathe deeply, in and out. Notice the difference between the tension and
relaxation. Enjoy the relaxation. Tense again. Now release. Notice the
relaxation. Let go. Breathe.
Now focus on the muscles in your buttocks. Again, notice any tension. Now
create more tension by gently contracting the muscles in your buttocks. Now
squeeze hard, as hard as you can without discomfort. Hold for a few seconds.
Now release. Breathe deeply, in and out. Notice the difference between the
tension and relaxation. Enjoy the relaxation. Tense again. Now release. Notice
the relaxation. Let go. Breathe.
Next, bring your attention to the muscles in your abdomen. Once again, notice
any tension. Now create more tension by gently contracting the muscles in your
abdomen. Now squeeze hard, as if you’re pushing your abdomen into to the back
of your chair or onto the surface of the floor. Squeeze as hard as you can
without discomfort. Hold for a few seconds. Now release. Breathe deeply, in and
out. Notice the difference between the tension and relaxation. Enjoy the
relaxation. Tense again. Now release. Notice the relaxation. Let go. Breathe.
Now focus on the muscles in your back. Notice any tension. Now create more
tension by gently contracting the muscles in your back—now you might want to
arch gently and tighten your back muscles as hard as you can without
discomfort. Hold for a few seconds. Now release. Breathe deeply, in and out.
Notice the difference between the tension and relaxation. Enjoy the relaxation.
Tense again. Now release. Notice the relaxation. Let go. Breathe.
Now focus on the muscles in your shoulders and neck. Notice any tension. Now
create more tension by gently contracting the muscles in your shoulders and
neck, perhaps lifting them up toward your ears. Now squeeze hard, as hard as
you can without discomfort. Hold for a few seconds. Now release. Breathe
deeply, in and out. Notice the difference between the tension and relaxation.
Enjoy the relaxation. Tense again. Now release. Notice the relaxation. Let go. Breathe.
Relax. Take a few more deep breaths and feel the weight of your body against
the floor or chair. See if you can let go even a little more. Good.
Now focus on the muscles in your hands and wrists. Notice any tension. Now
create more tension by gently contracting the muscles in your hands and wrists,
curling them into a loose fist. Now squeeze hard, as hard as you can without
discomfort. Hold for a few seconds. Now release. Breathe deeply, in and out.
Notice the difference between the tension and relaxation. Enjoy the relaxation.
Now open your hands and extend your wrists in the opposite direction,
without hyperextending them. Now tense them hard as you can without discomfort.
Hold for a few seconds. Now release. Breathe deeply, in and out. Notice the
difference between the tension and relaxation. Enjoy the relaxation. Tense
again. Now release. Notice the relaxation. Let go. Breathe.
Now focus on the muscles in your arms. Notice any tension. Now create more
tension by gently contracting the muscles in your arms. Now squeeze hard, as
hard as you can without discomfort. Hold for a few seconds. Now release.
Breathe deeply, in and out. Notice the difference between the tension and
relaxation. Enjoy the relaxation. Tense again. Now release. Notice the
relaxation. Let go. Breathe.
Now focus on the muscles in your face, starting with your eyes. Notice any
tension. Now create more tension by gently contracting the muscles around your
eyes. Now squeeze hard, as hard as you can without discomfort. Hold for a few
seconds. Now release. Breathe deeply, in and out. Notice the difference between
the tension and relaxation. Enjoy the relaxation. Tense again. Now release.
Notice the relaxation. Let go. Breathe.
Now bring your attention to the muscles in your lips and mouth. Notice any
tension. Now create more tension by gently contracting the muscles of your lips
and mouth. Now squeeze hard, as hard as you can without discomfort. Hold for a
few seconds. Now release. Breathe deeply, in and out. Notice the difference
between the tension and relaxation. Enjoy the relaxation. Tense again. Now
release. Notice the relaxation. Let go. Breathe.
Now bring your attention to the muscles in your jaw. So many of us carry a lot
of tension in our jaw. Notice any tension. Now create more tension by gently
contracting the muscles of your jaw, from the mouth and position of the teeth
to the hinge near the ears. Squeeze hard, as hard as you can without
discomfort. Hold for a few seconds. Now release. Now open your mouth and stretch
out your jaw completely, creating tension. Hold for a few seconds and release.
Breathe deeply, in and out. Notice the difference between the tension and
relaxation. Enjoy the relaxation. Tense again. Now release. Notice the
relaxation. Let go. Breathe.
When you are ready, slowly come back to the present moment. Wake up your feet
and hands, shaking them out if you wish. Wiggle your body and move around
slowly at whatever pace is comfortable for you. Before you resume regular
activity, take a few moments just to rest and breathe.
For a twenty minute video on Progressive Muscle Relaxation see: https://eapassist.com.au/digital/wellness-videos/