Full progressive muscle relaxation

Full progressive muscle relaxation. This is the full version of tense and let go. It goes through sixteen muscle groups, one at a time. For each, you tense gently for about five seconds, let go, and notice the difference for a while. The shorter track is there for days with less time. Three things first. Tense at about half strength, no more. Keep breathing while you tense, except for one short hold at the chest. If any part hurts, is injured, or has been operated on, skip it. Rest and breathe while I count, and join in at the next one.

Lie down, or sit in a chair with the head supported. Eyes closed, or open with a soft gaze. Take two slow breaths.

The right hand and forearm. Make a fist and squeeze gently. Hold. Five, four, three, two, one. And let go. Notice the hand.

The right upper arm. Bend the elbow and tighten the top of the arm. Hold. Five, four, three, two, one. And release. Let the arm rest.

The left hand and forearm. Make a fist. Squeeze gently. Hold. Five, four, three, two, one. And let go.

The left upper arm. Bend the elbow, tighten. Hold. Five, four, three, two, one. And release.

The forehead. Raise the eyebrows as high as they go. Hold. Five, four, three, two, one. And smooth it out.

The eyes and the nose. Squeeze the eyes shut and wrinkle the nose. Hold. Five, four, three, two, one. And let the face go soft.

The jaw and the mouth. Press the teeth together lightly, and the tongue to the roof of the mouth. Hold. Five, four, three, two, one. And release. Let the jaw hang loose.

The neck. Gently press the back of the head into the pillow or the chair. Only a little. Hold. Five, four, three, two, one. And let the head be heavy.

The shoulders, upper back and chest, together. Breathe in and hold for two, pulling the shoulder blades together. One, two. And breathe out, letting the shoulders drop.

The belly. Tighten the stomach muscles, as if bracing for a push. Keep breathing. Hold. Five, four, three, two, one. And soften.

The right thigh. Press the knee down, or straighten the leg, so the thigh tightens. Hold. Five, four, three, two, one. And let it go.

The right calf. Gently, because calves can cramp. Point the toes away from you, a little. Hold. Five, four, three, two, one. And release.

The right foot. Curl the toes under. Hold. Five, four, three, two, one. And let them spread.

The left thigh. Press the knee down, or straighten the leg. Hold. Five, four, three, two, one. And let go.

The left calf. Gently. Point the toes away, a little. Hold. Five, four, three, two, one. And release.

The left foot. Curl the toes under. Hold. Five, four, three, two, one. And let them spread.

Now the whole body is lying loose. Once more through it, without tensing anything. Only noticing.

The right arm, and the left arm.

The face. Forehead, eyes, jaw.

The neck, the shoulders, the chest and the back.

The belly.

The right leg, and the left leg.

If any part is still holding on, tense and release it once more by yourself, or breathe into it and let it be.

Rest here.

Nothing to do for a while.

Breathe slowly.

Notice the whole body, from the head to the feet. Heavy, warm, resting.

Rest a little longer.

When you are ready to finish, move the fingers and toes. Take a deeper breath. Stretch, if you want to.

Open your eyes if they were closed. Take a moment before you get up, and move slowly at first.