Do you normally accumulate a lot of stress at work? Would you like to be able to go home and relax after a busy day? If you’re answered yes to at least one of these questions, you too could use a progressive muscle relaxation session. Progressive muscle relaxation is a relaxation technique through which you can learn how to control the tension in your muscles. You can do that by tensing each muscle group at a time, and then releasing the tension and paying attention to the differences between the two states. Today, we decided to provide you with a progressive muscle relaxation session to get you started.
Progressive Muscle Relaxation Script
The first thing you’re going to have to do is find a position that makes you feel comfortable. It can be either sitting down or lying down. You should also make sure no one is going to disturb you while you’re trying to relax. Before starting with the exercises, try to become aware of your body. The focus of this session is strictly on the body, so if you notice that your mind starts to wander, urge it to pay attention to your muscles instead.
Then, start by taking a deep breath, holding it for a couple of seconds, and then slowly releasing it. While doing this, don’t lose awareness of your body. Can you notice how your stomach moves when you inhale? When you exhale, you also release part of the tension in your body. This is precisely what you have to imagine. Repeat this breathing exercise as many times as needed, and keep in mind that you’re going to have to keep breathing like this all throughout the rest of the session.
The first muscle group you should tense is the one in your forehead. Keep your eyebrows raised for 5 seconds and then quickly release them. Pause for 10 seconds, then smile widely for 5, and then release. Pause for another 10 seconds, squint your eyelids for 5, and release. Remember that all the while, you have to be aware of your body. Notice how it gets rid of the tension.
Now that you’ve learned the basic flow of this session (5 seconds of muscle tension, quick release, and 10 seconds of pause), let’s see what the rest of the muscle groups you should work on are, and what the order in which you should train them is.
Next up, relax the muscles in your neck by pulling your head back. Then, clench your fists, flex your biceps, tense your triceps, lift your shoulders up to your ears, pull them back as if you want your shoulder blades to touch, tense your chest, tighten your stomach muscles, keep your lower back arched, tighten your buttocks, press your knees together, tense your feet, and finally keep your toes curled.
After working on all the muscle groups, try to become aware of how relaxation fills your body from head to toe. Then, breathe in and out a couple of more times. We hope this progressive muscle relaxation session has helped you get rid of all the tension in your body and let go of the stress.
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