Sierra Buckley
Community HealthCorps
Progressive Muscle Relaxation (PMR) is a technique for bringing ourselves out of whatever thoughts and emotions we are wrapped up in, and back to our physical body and our breathing. During PMR, the idea is to go through different parts of the body and promote relaxation in each area. In some exercises, you may simply note how each body part feels. In the below exercise, you are guided to imagine tension releasing in each area. Using a technique like PMR is one way of training yourself to be more resilient and well-equipped to handle situations that can potentially cause pain or stress.
The below script can be used to guide yourself or a friend through PMR. If you are using it to guide yourself, record yourself reading the script (cell phones are great for this), then listen to it while you engage in PMR. Allow yourself a cushion of time, 15-20 minutes, and a quiet space without interruptions.
Read the script calmly and slowly, pausing when appropriate.
Script:
1. Find a comfortable seated position, close your eyes or cast your gaze downwards. Take a deep breath in — exhale. You can be on the edge of your chair, or your back against the chair, just try to straighten and lengthen the spine, pulling from the top of the head, and pressing the neck back, angling the chin down. Deep breath in, and relax the body.
2. Focus on the breath just for a moment. Inhaling, and exhaling. Where do you notice the breath? Right as it enters your nostrils, where your nose meets your upper lip? At the base of the throat? The chest? In the belly? Returning to the breath is a strong tool you can use in mediation, or any time of the day you need it.
3. I am going to guide you through a progressive muscle relaxation, so just stay with my voice as I guide you. I will let you sit for a few minutes at the end, and let you know when it’s time to open your eyes. If you catch your mind wandering, return to my voice, return to your breath, or whatever part of the body we are focusing on. It’s completely normal for the mind to wander. The most important moment is the moment you catch it.
4. Taking a deep breath in, imagine all the tension collecting in your body. Release it on your exhale. Notice where you feel it being released. You are starting a wave of relaxation throughout your body, by collecting and noticing tension, and releasing. Notice how the head feels, the scalp, the forehead, the eyes … Take a moment to wrinkle your forehead, scrunch your eyes, wiggle your jaw. And let it go. Relax the scalp, soften the face.
5. Notice your neck and shoulders, supportive of your head, a place where many of us carry stress. Move your neck in a way that feels good, perhaps rolling from side to side gently. Scrunch your shoulders up to your ears and relax. Noticing any lingering tension, squeeze the shoulder blades together, opening up your chest and heart. Relax. Remembering to breath, in … and out. Feel your heavy head sink into your neck and shoulders.
6. Now notice your arms, let them hang loosely at your sides, then clench your fists, forearms, upper arms … And relax. Let the arms wriggle out again, loosely at your sides, and return them to a relaxed position, perhaps in your lap or resting on your thighs.
7. Deep breath in … and out. Always return to the breath or my voice if you feel your mind wandering. Focus now on your abdomen and lower back. Feel the breath, deep in the belly as you inhale … and exhale. Wriggle out of the lower back, strengthening the spine, and relax. Relax your belly, relax your back.
8. Moving to our lower body, squeeze the pelvic muscles, the glutes, the thighs, feel the power of these muscles and then let them completely relax as you breath in and exhale. Now squeeze the toes, the feet, the calves, all the way up the legs, the amazing muscles that move our bodies from place to place … and release, letting all lingering tension go. Wriggle the toes.
9. Imagine that warm wave of relaxation running through your body. You may feel a tingle as it travels from the top of your head, all the way down to your toes, pulsing through to the fingers, up and down the spine, energizing, yet relaxing you.
10. Stay with this feeling for a moment … Focusing on the breath … Breathing in and out.
11. Begin to wriggle the toes and fingers, roll the neck, and gently wake up the body. I want to invite you to come back to the room. You may open your eyes if you have them closed.
You have just completed a 10-minute PMR. Use this easy and supportive script anytime you feel the need. For more inspiration, go to www.LakeCountyBeWell.org.
