Progressive muscle relaxation

Settle into a comfortable position, either sitting with support or lying down. Choose a place where you can remain undisturbed for the next several minutes. Do not use this recording while driving or doing anything that requires your full attention.

This practice should not hurt. Use only gentle tension. If you have pain, an injury, cramping, or a medical concern, skip that area or simply notice it without tightening. You may keep your eyes open. If focusing on your body increases distress, stop the exercise, look around the room, and return to a grounding activity that feels safer.

Begin by noticing the support beneath you. Let your hands rest. Allow your breathing to find a comfortable, natural rhythm. You do not need to take unusually deep breaths.

Notice how your body feels right now. You may be aware of areas that feel tense, neutral, warm, cool, heavy, or light. There is nothing you need to change yet. Simply notice.

We will gently tense one muscle group for about five seconds, then release it fully. The contrast between tension and release is the important part. If holding for five seconds is uncomfortable, release sooner.

Begin with your hands and forearms. Gently curl your fingers and make two soft fists. Feel the muscles in your hands and forearms engage. Hold gently. One. Two. Three. Four. Five. Now release. Let your fingers uncurl. Notice the difference between tension and release. Allow your hands to become loose and still.

Now bring attention to your upper arms. Bend your elbows slightly and gently tighten your biceps, without straining. Hold. One. Two. Three. Four. Five. Release. Let both arms rest heavily. Notice any softening, warmth, or change in sensation.

Bring attention to your shoulders. Slowly lift your shoulders toward your ears, using only as much effort as feels comfortable. Hold. One. Two. Three. Four. Five. Release. Let the shoulders drop away from the ears. Imagine the space across your collarbones becoming a little wider. Notice the settling that follows.

Now focus on your face. Gently raise your eyebrows and lightly wrinkle your forehead. Hold. One. Two. Three. Four. Five. Release. Let your forehead smooth. Let the space around your eyes soften.

Gently press your lips together and lightly tighten your jaw. Do not clench your teeth. Hold. One. Two. Three. Four. Five. Release. Let your lips part slightly. Allow your tongue to rest. Notice the muscles around your mouth and jaw becoming less active.

Bring attention to your chest and abdomen. Take a comfortable breath in and gently tighten the muscles of your abdomen, as though preparing for a soft tap. Hold without holding your breath. One. Two. Three. Four. Five. Release. Let your abdomen soften as you breathe out naturally. Notice the movement of your breathing without trying to control it.

Now focus on your back. If it is comfortable, gently draw your shoulder blades slightly toward one another. Keep the movement small. Hold. One. Two. Three. Four. Five. Release. Let your back settle into the support beneath you. Notice where your body makes contact with the chair, bed, or floor.

Bring attention to your hips and upper legs. Gently tighten your thighs and the muscles around your hips. Hold. One. Two. Three. Four. Five. Release. Let your legs become heavy. Notice the contrast between effort and rest.

Now focus on your lower legs. Gently point your toes away from you, only if that feels comfortable. Hold. One. Two. Three. Four. Five. Release. Then gently draw your toes toward you. Hold. One. Two. Three. Four. Five. Release. Let your ankles and calves rest.

Finally, gently curl your toes. Hold. One. Two. Three. Four. Five. Release. Let your feet become loose. Notice the support beneath your heels and the weight of both legs.

Take a moment to notice your whole body. You do not have to feel completely relaxed for the exercise to be useful. See whether you can detect even a small difference in tension, breathing, or comfort.

If you find an area that is still tense, you may simply imagine it softening as you breathe out. There is no need to force it. Let your face remain easy. Let your shoulders rest. Let your hands be loose. Let your abdomen move naturally with each breath.

Remain here for a few quiet moments. Notice the feeling of being supported. Notice the sounds around you. Notice the temperature of the air against your skin.

Begin to return your attention to the room. Gently move your fingers and toes. If your eyes are closed, allow them to open when you are ready. Stretch only if stretching feels comfortable.

Carry forward whatever amount of ease is available to you. With regular practice, it often becomes easier to notice tension earlier and release it with less effort.