PROGRESSIVE RELAXATION

The following recording is a progressive relaxation program,

Anyone can do it at any time that you feel uncomfortable
You can simply open your eyes and stop there is no right or wrong way to do this
Let's begin now
The first thing i would like for you to do is to simply close your eyes for right now
Nothing else matters there is no past no future only now
Make sure that you are comfortable and relaxed either lying down or sitting comfortably
We will take a few moments to be present and focused
With your eyes closed take a deep and slow breath
Breathe in through your nose and feel your abdomen swell with air
Hold the air briefly and then let it go through your purse lips
Breathing in and out slowly and effortlessly through your nose and out through your lips
breathe in slowly and easily
filling your abdomen with air
Do it at your own pace?
If you feel your shoulders rising as you breathe in then focus on your abdomen and relax your
shoulders
They don't need to do any work right now while you breathe
One more time breathe in slowly through your nose, and then let the air out slowly through your
lips
Now just return to a gentle relaxed breathing in through your nose and out through your nose
keeping your eyes closed
Together we will relax every muscle and organ of your body and allow for your body to heal
We will start at your feet
With your mind's eye become aware of your feet
In uour mind look at your feet and see are they sore Tired, cold hot, Clean dirty,
How do they feel ?
I want you to contract all the muscles in your feet as Tight as you can and hold for the count of
three
one two three release
Let go of the tension and tightness and relax your feet from your toes to your heels
See the muscles relaxing your feet see the blood flow to your feet and allow them to get warm
and just to feel soft and relaxed
Release any pain fully and completely into the Earth
Through the bottom of your feet into the ground to be absorbed and eliminated away from you
Good
Now we will move up to your calves. That's the part of your lay between your knees and your
ankles
So in your mind's eye see if there's any tightness or Soreness in that part of your leg and again,
we will repeat. I want you to contract the muscles and count to three
one two, Three Relax, release
Let go of any tightness any tension and let it just run down through the bottom of your feet into
the Earth Away from you
Make sure that the muscles are relaxed and warm that the blood can flow easily and effortlessly
They might feel warm and heavy to you
Now let's move up to your thighs the part of your legs between your hips and your knees
All those large muscles that carry the weight of our body that do so much work for us
In your mind's eye
See them and see if there's any Soreness or tightness if there's any pain
Want you to contract all the muscles of your upper legs and hold to the count of three?
one two three release relax and let go
Let all the tightness in those parts of your legs
Let go and let all the pain any Soreness any tightness
Go out through the bottom of your feet into the earth away from you
Feel the blood flow through your upper legs as it moves through all those big muscles
Warming them and just filling up every cell with nutrients and oxygen and good things
So again in your mind's eye. Let's look at your legs from your hips all the way down to your feet
and see if there's anything that is left behind
Anything that is painful anything sore Tiredness Anything at all, just let it go now
Now move up to your hips
It'll be your lower abdomen from your belly button on down to your hips
It's an area that has multiple Organs and Muscles And cells and blood flow a very vital area
In your mind's eye look in that area and see if there's any discomfort any tightness any Soreness
Even any emotional pain because sometimes we hold it there
So let's go ahead we're going to contract the muscles as best as you can in your lower abdomen
front and back and Hold to the count of three
one two three Release relax and let it go let any tightness or Soreness or pain be released again,
take it down to the bottom of your legs down through the bottom of your feet and into the Earth
and Take a moment here now to feel how warm that area can become how all the organs in that
area the muscles the blood vessels the cells and Get the nutrients and can get the flow of the
blood as you allow it to go through
This will help this area to relax and just to heal if it needs to
I would like you to move up now to your upper part of your body from your belly button on up
to your shoulders
This is a huge area with multiple organs cells and blood vessels.I do all sorts of work for us
There's our heart and our pancreas, lungs, liver, spleen all Sorts of things that do lots and lots of
work for us
these organs are surrounded by muscles and blood vessels that when we constrict them and make
them tight and when we take deep breaths we allow them to do their job? We allow the blood to
flow through all those organs through the blood vessels through all the muscles to do their best
job that they can do and So we will go ahead and tighten everything up as tight as we can and
then we will release it. So I want you to as best you can tighten up every muscle that you can
from your belly button up to your shoulders front and back and hold to the count of three
one two three Release relax
and let go let the blood flow through every organ every cell of that part of your body let it just go
through and allow healing to take place release anything you'd like to release any pain or
Soreness Any emotional pain as well
In your mind's eye see if there's anything left over and as the blood is flowing. Imagine that that
blood takes any of that Soreness or stiffness, tightness emotional pain away from you. You can
take it down through your legs out through the bottom of your feet and into the earth and let it go
Very good
Now let's go up to your neck and your face
There's lots of little muscles in your neck and face our neck holds our head up it does so much
work for us
And Inside of our head of course is our brain which does every function of our body tells
everything what to do
we commonly constrict our brain even by not only our blood flow but by spinal fluid that we
restrict with tension and stress and heartache even that just Beck's our brain and our head
And so in your mind's eye. Let's look around at your neck and your head in every detail
Look behind your eyes, look inside of your brain and see if there's any tightness or any Soreness
or Just imagine that you see anything that you'd like, but you know is there
Perhaps if you have a headache you might see some tightness some restriction a blood flow
Or maybe your neck is sore and you might see some tight muscles
And so let's go ahead and reflects this area your neck and your head every part of it
So I want you to tighten up all the muscles of your neck your face and the top of your head
as best as you can and hold to the count of three
one two Three let go relax
let your face. Just droop let your neck relax
imagine that in your brain all the blood flow now has just opened up and everything is moving to
and back and forth and around you're inside your brain that massive amount of cells that does so
much work for us
Just imagine the blood flow imagine the spinal fluid moving about bringing nutrients and good
things to your brain so it can heal and it can do its job the best that it can
Now I want you just to scan your entire body from the top of your head all the way down to your
feet
Look and see if there's any other tension or Soreness tighness anything else that was left behind
again you can look for emotional pain because it might be stuck someplace as well and Again if
you'd like to release it imagine that it is going down through your body through your legs
through the bottom of your feet into the Earth to be let go and spread out
It will not hurt anybody else it cannot hurt you anymore
let it go
I Would like for you just to repeat your gentle breathing with me again
Let's breathe in through your nose and out through your mouth gently and easily
We'll do it three times
Breathe in through your nose and out through your mouth
Do it on your own time?
Breathing in through your nose and out through your mouth
You will continue to remember how to do this progressive relaxation?
at any time if you feel yourself tightening up an area, or if an area of your body hurts you
you can just let go you can tighten up or you could imagine that you are tightening the area and
then let go of that pain let go of that tightness and in your mind's eye see the blood flowing
See everything moving and every cell of that body part getting what it needs to do the best job at
can and to heal ?
I will count to five and when I count to five you will remember how you feel and you will wake
up to full relaxation and a full alert state
One, two, three, four, five
The music will continue to play while you fully wake up to an alert state