Hello, and welcome to this guided PMRT session.
PMR, or Progressive Muscle Relaxation is a technique that guides you through tensing and relaxing muscle groups one at a time, and it can help you manage insomnia, stress, anxiety or pain.
Before we begin, make sure you’re either sitting or lying down in a comfortable and quiet location. If you are trying to sleep this could be in bed.
Let’s get started with some breathing exercises.
Focus your attention on your body.
Feel the contact between your body and the surface.
If at any time you begin to notice your mind wandering that’s fine, just return your focus back to the muscle you are working on.
Take a deep breath through your stomach, hold for 2-3 seconds, and exhale slowly.
Notice your stomach rising as your lungs fill with air.
As you exhale, feel the tension in your body being released.
Visualise the tension flowing out of your body.
Inhale for 2-3 seconds… and exhale.
Notice your muscles beginning to relax.
Now, let’s work our way through the body.
Remember, if you begin to notice your mind wandering it’s fine, gently return your focus back to the muscle you are working on.
Tighten the muscles in your forehead by raising your eyebrows as high as you can.
Hold this for five seconds
Now, abruptly release, and feel that tension fall away.
Pause for 10 seconds and breath normally
Now, smile widely, noticing the feeling of your mouth and cheeks tensing.
Hold this for 5 seconds, and release, noticing the softness returning to your face.
Pause for 10 seconds
Next, tighten your eye muscles by squinting your eyelids tightly shut.
Hold for about 5 seconds, and release
Notice the tension flow away from behind your eyes.
Pause for 10 seconds
Gently pull your head back as though you were looking towards the ceiling
Hold this for 5 seconds, and let go
Notice the feeling tension melting away
Pause for 10 seconds.
Now, feel the weight of your relaxed head and neck sink.
Inhale, and exhale.
Inhale, and exhale.
Let go of all the stress .
Inhale, and exhale.
Now, tightly, but without straining, clench your fists and hold this position for 5 seconds.
…and release.
Pause for 10 seconds.
Now, flex your biceps. The top of your arms.
Notice the build-up of tension.
It might help to visualize the muscle tightening.
Hold this for 5 seconds,
…and release, allowing yourself to notice the release of tension.
Inhale, and exhale.
Now, tighten your triceps at the back of your arms where they meet your back by extending your arms out and locking your elbows. Hold this for 5 seconds,
…and release.
Pause for 10 seconds, focus on your breathing.
Inhale, and exhale.
Now, lift your shoulders up towards your ears.
Hold this for 5 seconds, and abruptly release, and notice their heaviness fall away.
Pause for 10 seconds.
Tense your upper back by pushing your shoulder blades towards each other, as if they were trying to touch.
Hold this for 5 seconds,
…and release.
Pause for 10 seconds.
Tighten your chest by taking a deep breath in, hold for about 5 seconds, and exhale, blowing out all the tension.
Notice your body relax as you control your breathing.
Now tighten the muscles in your stomach by sucking in.
Hold this for 5 seconds,
…and release.
Pause for 10 seconds.
Gently arch your lower back.
Hold this for 5 seconds,
…and release.
Notice the stress leaving your body through your back.
Pause for 10 seconds.
Notice the relaxation of your muscles in your upper body as you let go of the tension and stress.
Hold this for 5 seconds, and relax.
Tighten your buttocks.
Hold this for 5 seconds,
… and release, noticing the stress leaving your body.
Pause for 10 seconds.
Now flex your feet, pulling your toes towards you and feeling the tension in your calves.
Hold this for 5 seconds,
…and relax, feeling the weight of your legs sinking down.
Pause for about 10 seconds.
Curl your toes and tense your feet. Hold for about 5 seconds, release.
Pause for 10 seconds.
Now, imagine a wave of relaxation slowly rippling through your body, beginning at your head and moving all the way down to your feet.
Feel the weight of your relaxed body.
Inhale, and exhale.
Inhale, and exhale.
Slowly open your eyes, and bring yourself back into the room.
Thank you for taking part in our guided PMRT session, we hope to see you again soon.
Take care.
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