Progressive Muscle Relaxation Script

Find a comfortable position, either sitting or lying down, and close your eyes gently. Take a few deep breaths in through your nose, and exhale slowly through your mouth. Let’s begin.

Step 1: Feet Focus your attention on your feet. Start by curling your toes tightly, feeling the tension in the muscles of your feet. Hold this tension for a few seconds, then release, allowing your toes to spread out and your feet to relax completely.

Step 2: Calves Now, move your focus to your calves. Point your toes towards your body, tensing the muscles in your calves. Hold, and then release, letting your feet relax and your calves sink into the surface you’re resting on.

Step 3: Thighs Shift your attention to your thighs. Tighten the muscles in your thighs by pressing your knees together. Hold, and then release, letting go of any remaining tension.

Step 4: Abdomen Bring your awareness to your abdomen. Tighten your stomach muscles by pulling them in towards your spine. Hold, and then release, allowing your abdomen to rise and fall naturally with each breath.

Step 5: Hands and Arms Focus on your hands and arms. Make fists with your hands, feeling the tension in your fingers, palms, and forearms. Hold, and then release, letting your hands and arms go limp.

Step 6: Shoulders Shift your attention to your shoulders. Shrug your shoulders up towards your ears, feeling the tension in your shoulder muscles. Hold, and then release, allowing your shoulders to drop down and relax.

Step 7: Face Finally, bring your focus to your face. Scrunch up your face tightly, squeezing your eyes shut and clenching your jaw. Hold, and then release, letting your facial muscles soften and relax.

Conclusion: Take a moment to notice how your body feels now compared to when you started. Feel the sense of relaxation spreading throughout your body. Whenever you’re ready, gently open your eyes, bringing your focus back to the present moment. Take one final deep breath in, and as you exhale, let go of any remaining tension.