Relax by observing the state of your body, tensing and relaxing muscles, and using slow progressive relaxation.
Slow Progressive Relaxation Script
Progressive relaxation is the process of relaxing muscles progressively throughout your body. This script will guide you to use a combination of observing the state of your body, tensing and then relaxing muscles, and passive progressive muscle relaxation.
To begin, find a comfortable position with your back supported.
Take a deep breath in… hold… and breathe out completely.
Breathe in again… hold… now exhale, releasing all the air.
Breathe in… and out…
Continue breathing slowly and deeply. Feel your breathing start to relax your body.
Observe your body now, without trying to change anything. Simply notice how your body feels, with an attitude of curiosity and observation, free from judgment. Simply observe.
Begin to relax your muscles.
Now let’s begin to relax your muscles with slow progressive relaxation. Start with your right hand. Close this hand into a fist, tightening the muscles of your right hand and forearm. Hold… tighter… feeling the tension…Breathe in. … and release. Breathe out. Let the muscles of your right hand and forearm relax. Notice the feeling of relaxation… and how it differs from tension.
Now make a fist with your left hand, tightening the muscles of your left hand and forearm. Squeeze… tighter… tighter… breathe in… and relax. Breathe out. Let all the tension go. Feel how relaxed the muscles of your left hand and forearm are now.
Continue to relax…
Focus now on your shoulders and upper arms. Bend both arms at the elbow, and tighten the muscles of your upper arms and shoulders. Hold this tension… raising your shoulders up toward your ears… tighter… breathe in as you hold the tension… and relax. Breathe out. Release all the tension, and let the muscles of your arms and shoulders relax. Lower your arms to your sides, and let your shoulders drop into a relaxed position. Feel the difference between tension and relaxation. Feel your shoulders relaxing… easing downward as you let the tension go.
Turn your attention now to your feet. Bend your toes, curling them under and tightening your feet. Breathe in. Hold this tension in your feet… and relax. Breathe out. Let the tension go, feeling your feet relax.
Point your toes up, toward your knees, tightening the muscles on the front of your lower legs. Hold this tension… tighter… breathe in… and relax. Breathe out. Now point your toes, tensing the muscles on the back of your lower legs. Hold… tighter… breathe in… holding the tension… and release. Breathe out. Let all the tension go as you relax your lower legs completely.
The script continues in the video below.
Looking for more progressive muscle relaxation exercises? Check out these phsyical relaxation scripts.
- Progressive Relaxation Countdown
- Relax with Progressive Muscle Relaxation
- Quick Progressive Muscle Relaxation
- Guided Study Break: A Quick Stretch
- Access all physical relaxation audio here