Progressive relaxation countdown uses progressive muscle relaxation techniques and counting down to gradually release tension from each muscle area. Achieve total relaxation with this exercise.
Progressive Relaxation Countdown Script
Start by getting comfortable. You may want to lie down on your back, with your legs straight and arms by your sides. Optionally, you can place a pillow behind your head and one under your knees for comfort. Close your eyes, and start to settle in so you can begin to relax.
Start with breathing.
In a moment, I will count up from zero to five when you breathe in, and then count down from 5 to 0 each time you breathe out. With each number I count, breathe just a bit of air so that by the time I reach five your lungs are full, and by the time I reach zero, you have completely emptied your lungs. Five is full, and zero is empty.
Let’s start with breathing in. Start with your lungs empty – zero. Breathing in now, one, two, three, four, five. And breathing out, five, four, three, two, one, zero. Again breathe in, one, two, three, four, five. Good. And out, five, four, three, two, one, zero. Keep breathing slowly like this, and allow these slow breaths to calm and relax you.
Now let’s use a progressive relaxation countdown to relax your muscles. You will tighten different muscle groups, and then I’m going to count back from 5 to 0. Five is maximum tension, and 0 is fully relaxed. With each number, release just a bit of tension, so your muscles go from a 5 – tense, down to a zero – relaxed.
Relax your muscles with progressive muscle relaxation.
Continue to breathe slowly as you get ready to focus on your muscles. Nice, slow breaths.
Focus on your hands to begin. Tense your hands, closing them into tight fists. Hold this tension tightly. Keep holding. This is a 5. Tight and tense. Continue to breathe as you hold this tension.
Counting down to four, and release just a bit of the tension in your hands. Still holding tightly, but not quite as tight as a five. Good. Now as I continue to count down, release a bit more tension with each number. Keep breathing slowly and calmly.
Counting down to 3. Letting a bit more tension go.
Release a bit more tension…two. Breathe.
Releasing tension…almost gone but just a little bit of tightness left…one.
Let the last bit of tension go, allowing your hands to completely relax now as we reach zero. Good. Continue to breathe slowly…deeply…calmly.
Now let’s do the same with arms. Tense the muscles of your arms, bending at the elbow and tensing the muscles very tight. Five. Let a little bit of tension go now with each number. Four. Three. Two. One. Release that last bit of tension and allow your arms to completely relax now as we reach zero.
The script continues in the video below.
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