Updated: Mar 12, 2021
Progressive Muscle Relaxation or PMR is an effective way of releasing built up tension in the muscles and the body in general.
Perfect for letting go of a busy day or perhaps as part of a sleep routine.
It works by progressively moving through the body, tensing the muscles for a few seconds and then relaxing completely.
You can follow the below example or simply work your way up the body tensing and releasing your muscles along the way.
Preferably lie down on your back in a comfortable position. Or if this is not possible sit in a chair instead.
Take a few moments to settle and connect to the breath.
Tense all the muscles of the legs, squeezing them as tightly as you can for a few
seconds and then relax.
Hold the belly muscles in as tightly as you can for a few seconds and then relax.
Tense all the muscles of the arms, making a fist with the hands and then
opening out the hands. Then relax.
Squeeze all the muscles of the face and then open the mouth as wide as you can making a long face. Then relax.
Relax completely for a few moments.