Progressive Muscle Relaxation Guide

Find a quiet, comfortable space where you can sit or lie down without distractions. Ensure you have loose, comfortable clothing, and set aside at least 15-30 minutes for the practice.

Close your eyes and take deep, slow breaths. Inhale through your nose for a count of four, hold the breath for a count of four, and exhale through your mouth for a count of six. Repeat several times to initiate relaxation.

Starting with your feet, tense the muscles as tightly as possible. Hold the tension for about five seconds.

Release the tension in the same muscle group suddenly and completely. Notice the feeling of the muscles becoming loose and limp.

Move systematically through the body, repeating the process of tensing and releasing. Work your way up from the feet to the top of your head, focusing on one muscle group at a time.

After releasing each muscle group, take a moment to mindfully observe the sensations of warmth, heaviness, or tingling in your relaxed muscles.

Upon completing the muscle relaxation from head to toe, spend several minutes breathing deeply. Continue to engage in mindfulness, bringing your attention to the present moment and the sensation of total body relaxation.

Slowly start to move your fingers and toes, gently awakening your body. Stretch if needed and gradually open your eyes when you feel ready.

For better results, practice progressive muscle relaxation consistently, ideally daily.

Mindfulness can be enhanced by paying attention to breath and the present sensory experience throughout the relaxation process, not just during the mindfulness observation step.