Progressive muscle relaxation, or PMR, is a potent method that works by methodically tensing and relaxing muscle groups all throughout
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Progressive muscle relaxation, or PMR, is a potent method that works by methodically tensing and relaxing muscle groups all throughout the body to lower stress and promote profound relaxation. It works well to ease physical strain and encourage mental serenity. Here is a PMR guided session:To relax and become more aware of your body and the present moment, find a comfortable position—either sitting or lying down—and take a few deep breaths. If closing your eyes aids in concentration, do so.Let's start by paying attention to your feet. After inhaling deeply, curl your toes tightly for a count of five, four, three, two, and one as you exhale. Now let go of any tension by fully relaxing your toes. Observe how a feeling of calm spreads throughout your feet.Next, focus on the muscles in your calves. Take a deep breath in, and then, as you release it, tighten your calf muscles by bringing your toes in toward your body. Count to five, four, three, two, and one. Now let go of the tension and let your calf muscles to loosen up and relax.Now shift your focus to your lower legs. Breathe deeply in, and as you release, squeeze your knees together to tighten your thigh muscles for a count of five, four, three, two, and one. Let go of all residual tension and fully relax your thighs.Turn your attention to your stomach. After taking a deep breath, pull your belly button toward your spine to engage your abdominal muscles. Count to one, four, three, two, and five. Now let go of the tension and let your abdomen naturally rise and fall with each breath.Ascend to your shoulders and chest. Inhale deeply, and as you release the breath, raise your shoulders toward your ears. Tension should be felt in your shoulders and chest for the count of five, four, three, two, and one. Let your shoulders drop down and away from your ears as you fully relax them.Concentrate now on your hands. Take a deep breath in, then release it while clenching your fists for a count of five, four, three, two, and one. Let go of the tightness so that your hands can open and become relaxed.Proceed with this technique, tensing each muscle group in your body—from your neck and jaw to your face and scalp—for a brief period of time before letting go and letting it fully relax.After the session is over, linger for a little while and relish the profound calm that permeates your body and mind. When the time is right, slowly open your eyes and bring yourself back to the here and now, feeling renewed and invigorated.
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