Progressive Muscle Relaxation of PMR has been proven to relieve anxiety, reduce blood pressure, reduce cortisol levels, and when used before bed assist in falling and staying asleep. In this video, which is designed to be audio only, I talk you through a complete cycle of PMR
00:00Get into a comfortable position in a quiet room where you won't be disturbed.
00:11You may want to loosen your clothing and remove your shoes.
00:17Okay.
00:19Now allow your eyes to close and listen to the sound of my voice.
00:26Only to the sound of my voice.
00:30The sound of my voice will be your guide to a state of profound relaxation.
00:39Begin to relax as you take a few slow, deep breaths.
00:45Now as you let the rest of your body relax, clench your fists and bend them back at the wrist, tighter and tighter,
00:57feeling the tension in your fists and forearms, and now let them release and relax.
01:06Notice the looseness in your hands now and your forearms.
01:10Notice the contrast between the tension and relaxation.
01:19Now bend your elbows and tense your biceps, tensing them as hard as you can, and observe the feeling of tightness.
01:32Now let your hands drop down and relax.
01:39Feel that difference.
01:41Notice the difference between tension and relaxation.
01:47Turn your attention now to your head.
01:49Wrinkle your forehead as tight as tight as you can.
01:57Feel the tension in your forehead and scalp.
02:01Now relax your forehead and scalp and let them smooth out.
02:07Feel your entire forehead and scalp becoming smooth again.
02:14Smooth and relaxed.
02:17Let it rest.
02:18Now frown.
02:23And as you do, notice the strain spreading up into your forehead and then let go.
02:30Allow your brows and your mouth to become smooth again.
02:35Relaxed again.
02:37Calm.
02:39Squeeze your eyes closed tighter.
02:42Now relax your eyes.
02:44Let them remain closed gently and comfortably.
02:49Open your mouth wide now and feel the tension in your jaw.
02:53Then relax your jaw.
02:55When your jaw is relaxed, your lips will be slightly parted.
03:02Notice now the contrast between the tension and the relaxation as you feel yourself becoming more and more calm, more and more relaxed.
03:14Now press your lips.
03:16Now press your tongue against the roof of your mouth, experiencing the strain in the back of your mouth, and then relax.
03:25Now purse your lips.
03:27Now purse your lips in an O shape.
03:29Then relax your lips.
03:33Now experience the relaxation in your forehead, your scalp, your eyes, your jaw, your tongue, and your lips, letting go more and more as you feel more and more deeply relaxed.
03:50Enjoying a feeling of calm, a feeling of well-being.
03:57Now slowly roll your head around on your neck, feeling the point of tension shift as your head moves.
04:05And then slowly roll your head the other way, allowing your head to return to a comfortable upright position and relax your neck now.
04:15Now shrug your shoulders, bringing them up toward your ears.
04:22Then allow your shoulders to drop back down.
04:27Feel the relaxation spreading through your neck, your throat, and your shoulders.
04:34More relaxation, deeper and deeper.
04:40Now breathe in and fill your lungs.
04:43Hold your breath a moment and experience the tension, and then exhale and let your chest become loose.
04:52Continue relaxing, letting your breath come freely and gently.
04:58Notice any tension draining out of your muscles with each exhalation.
05:05Next, tighten your stomach and hold a moment.
05:08Feel the tension and then relax.
05:11Feel the sensation of relaxation as you exhale, and feel the air rushing out.
05:24Now without straining, arch your back.
05:28Keep the rest of your body as relaxed as possible.
05:32Focus on the tension in your lower back.
05:35Now let it relax.
05:36Letting any and all tension dissolve away.
05:41Enjoy the feeling of calm relaxation.
05:46Now tighten your buttocks and thighs.
05:50Then relax them.
05:52And notice the difference between tension and relaxation.
05:55Now straighten and tense your legs, curling your toes downward.
06:03Experience the tension, and now relax.
06:07Straighten and tense your legs again, bending your toes upward toward your face.
06:13Now let them relax.
06:15Feel the comfortable warmth and heaviness of deep relaxation throughout your entire body as you continue to breathe slowly and deeply.
06:28Notice the calm, relaxation, and the state of well-being.
06:35You can relax even more as you move up through your body, focusing on letting go of the last bit of tension in every part of your body.
06:46Focus on relaxing your feet and relax your ankles, relax your calves, relax your shins, relax your knees, relax your thighs, relax your buttocks.
07:05Let the relaxation spread to your stomach, to your lower back, to your chest.
07:16Let go more and more, deeper and deeper, into a state of profound relaxation.
07:23Feel the relaxation now deepening in your shoulders, in your arms, and in your hands, deeper and deeper.
07:36Notice the feeling of looseness and relaxation now in your neck, in your jaw, your face, and your scalp.
07:47Continue to breathe slowly and deeply.
07:54Your entire body is comfortably loose and relaxed, calm and rested.
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