A one hour PMR progressive muscle relaxation script to lead you through relaxing the entire body for deep relaxation.
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A one hour PMR progressive muscle relaxation script to lead you through relaxing the entire body for deep relaxation.
Progressive muscle relaxation is a process of tightening and then releasing muscle groups to allow the muscles to relax. Passive progressive muscle relaxation involves relaxing the muscles without tensing them first. This relaxation exercise will use a combination of progressive muscle relaxation techniques followed by passive progressive relaxation. A deliberate slow process will take a full 60 minutes to allow you to deeply relax.
Before you begin, remember not to do any movements that cause pain or discomfort. Just tighten muscles to a comfortable level of tension. If tightening muscles causes discomfort, you can skip that part entirely by just thinking about the muscle area instead.
One Hour PMR Progressive Muscle Relaxation Script
Start by getting into a comfortable position. Lying on your back is best. Keep your arms and legs uncrossed to promote blood flow.
Breathe slowly to get ready to relax. Take a slow breath in through your nose. Then breathe slowly out through your mouth.
Breathe in…and out.
In…and out.
Continue to take calm, slow breaths.
Begin PMR: Progressive Muscle Relaxation
Now let’s do progressive muscle relaxation, starting with your feet. Tighten the muscles of both feet. Curl your toes and hold them tightly. Keep holding this tension in both feet. Feel the muscles wanting to relax, but keep them tight for a moment longer. Keep breathing. Continue to hold the tension in your feet. And now release. Relax your feet. Notice the difference between tension and relaxation in these muscles.
Keep breathing slowly. Smooth, rhythmic breaths.
Focus now on your lower legs. Tense the muscles at the back of your lower legs by pointing your toes and tightening your calf muscles. Hold this tension. The muscles may start to fatigue, but keep holding onto the tension in the back of your lower legs. Continue to breathe. Hold the tension just a little more…and then relax. Let go of the tension in the back of your lower legs.
Now tighten the front of your lower legs. Raise your toes up toward your legs, heels down and toes up, tightening the muscles of your shins. Keep breathing as you hold this tension in your lower legs. Feel the muscles wanting to relax as you continue to hold the tension there. Now relax. Release all the tension, letting your lower legs relax completely.
Notice what relaxation feels like.
Notice the difference between the feeling of tense muscles and the feeling of relaxed muscles.
Move your attention now to your upper legs. Tense the muscles of your upper legs. Tighten the front, sides, and back of your upper legs. Tense your thigh muscles as tight as you can. Hold this tension. Keep breathing smoothly. Hold the muscles tight and tense. Feel the muscles starting to fatigue, but keep holding onto the tension there. Now release the tension and allow your upper legs to relax. Feel the muscles soften as they relax. Notice how the feeling changes as your thigh muscles go from tense to relaxed. Notice how your legs feel different now that they are relaxed.
Keep breathing slowly and calmly.
Continue to breathe. Take slow breaths in through your nose and out through your mouth.
Concentrate on the muscles of your hip area now. Tighten the muscles of your hips, bottom, and lower abdomen. Hold this tension. These large muscles support both your legs and your upper body, and tension in your hips can impact your entire body. Keep these muscles tense and tightened for a few moments longer while you continue to breathe. As the muscles start to tire, notice them wanting to relax, but keep your hip area tense for a few moments longer. And now relax. Let the muscles release the tension. Neutral and relaxed.
Focus on the muscles of your stomach. Tense your stomach area, bending your body slightly forward as you tighten your stomach muscles in your upper and middle abdomen. Hold them very tight and tense, remaining slightly flexed forward. Keep breathing. Hold this tension. Feel your stomach muscles wanting to relax, becoming tired. Notice what this tension feels like. Tight and rigid. Now release, slowly straightening back into a neutral position as you relax your stomach muscles. Let these muscles fully relax, becoming totally limp. Notice what this relaxed feeling feels like, and how it differs from the tension you felt a moment ago.
Keep breathing slowly. Take smooth, calm breaths.
(Continued)
The one hour PRM script continues in the video below.
