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Progressive Muscle Relaxation

3 Min
Meditation
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Lisa Pollard
Yoga & Meditation Teacher
This short guided meditation is best practiced sitting in a chair. The meditation invites you to learn how to progressively let go of tension in the physical body, part by part. Allowing the muscles to soften and release particularly with the out-breath. I hope you can invite ease into your body today and learn to release and let go of habitual holding & stress. Thank you for your practice and I hope it can bring you back into balance today. Best wishes Lisa
From the community
42 reflections
LP
Lisa Pollard
Releasing Tension
This short guided practice invites you to practice the progressive muscle relaxation. A technique to release tension from the physical body part by part. You might like to try this practice if you notice holding in the body from stress or over thinking. I hope your meditation supports you into ease today. Best wishes Lisa
E
Ellen
Short
I learned that muscle relaxation makes me very tired and sleepy so maybe it would be a good technique for trying to get to sleep.
A
Amanda
Tense and melt
I am more tense than I thought, the active release helps muscles feel melted and relaxed
c
cailee
harbouring
i hold a lot of tension in my body for seemingly no reason. it feels really good to actively release that tension.
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Tammy
Progressive muscle relaxation
Nice and short meditation to help feel the difference between relaxed and tense muscles.
J
Joseph
Progressive muscle relaxation
PMR could be a great start to any type of meeting, just to get everyone a little less anxious, better than any ice breaker I鈥檝e had to be a part of.
M
Madi
Tension
I learnt that the body can relax and de-stress by simply being aware of how you feel when you are tense 馃檶馃徎
B
Bronwen
Progressive muscle relaxation
A really good way to achieve an overall sense of relaxation during a busy day.
M
Maddy
Worried
This helped me with my back and how to breathe calmly after being so worked up over a small thing it soothed me and made me feel a lot better then before
M
Mara
Control
I learned that I need to focus on the now and what I can control, which is the physical sensations of my body.
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Jessica
Sunday 2/18/18
I learned that I will have ways to cope and release daily stress within my physical being when I need.
C
Cassie
Loved this
This really helped me focus in on myself. My first favorite!
A
Anne
Tense and Release
I loved this meditation, especially it鈥檚 focus on contrasts for relaxation.
Is
In猫s
very relaxing
this helped me get relaxed and ready for sleep after a long day of traveling.
L
Lydia
Tende
This is a fast way to loosen up all my tensed muscles. Feeling nice and floppy and relaxed after this meditation
J
Jorge
La relajaci贸n del cuerpo
Tal vez sea porque acabo de recorrer varios kil贸metros a pie, que siento que me relaj茅 m谩s mientras los recorria que mientras concentraba mi mente en relajarse. Sea lo que sea, el llenarme de la naturaleza me ayudo a tranquilizar mi mente. Y mi cuerpo se sent铆a mareado de tanto que percibi贸.
J
Jasmin
Progressive muscle relaxation
I learned that by consciously tightening up my muscles & letting go, I can release tension throughout the day.
v
valerie
relaxing
i learned that by tensing and relaxing my muscles i can become more relaxed and comfortable
R
Rob
Tense neck...
I woke up this morning to my usual routine. However, for some reason my neck is extremely tight and tense. I have used the muscle tightening guided meditations a few times before after a workout to relieve the stress & tension that I sometimes feel after a good workout. But this neck tension accompanied with pain is not responding to the two different muscle tightening meditations this morning. I will have to sue further research to find out why I am not getting relief for it today. I am sure there is another technique I am not aware of that will fix the problem.
B
Bree
Relax 馃寑
I tend to forget that my body is always tense because I鈥檓 used to it. It felt good to be aware of the tension and to let it go. Relaxing the muscles and even my mind.
E
Erin
Lazy day
It was a nice relaxing day today I can鈥檛 wait for spring I know spring starts next week I feel less stress today & relax
A
Adrea
Body and mind
Relaxing my body consciously even for just a few minutes really helped me to relax my mind.
C
Carolina
I feel more tense
My muscles feel more tense than before. Not what I was expecting.
B
Brateil
I feel good
I got a bit better than I was feeling before. When I opened my eyes, it felt so good
S
Sarah
Beginning
I feel okay, a little anxious. Dry mouth, bad my body is heavy
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Nora
Sleepy
During my session I thought this would just make me tense and not sleepy but when my mussels relaxed it was like I was melting into my sleep.
C
Carol
Relaxarion
I am not aware of the tension I build up through out the day. This relaxation exercise can be done just about anywhere. It helps to release those tensed muscles.
B
Brennen
3-22
I am often not conscious of how the tension in my body reflects how I feel at that time. This practice can be helpful in how to recognize and let go of tension in the body.
K
Kate
Stress Tension
I learned that if I can get my body to relax I can get my mind to relax, maybe not all the way but it helps more.
S
Samantha
Tension
Tension can only exist if you let it. We have all the power to let it control us in our thoughts, actions, and behaviors but we most definitely have all the power to NOT let it control us. This meditation taught me that as i no longer feel as tense this morning after waking up. SCD.
D
Doreen
Tension
I have it everywhere!!! Wow this was an eye opener. Especially since I thought I was relaxed. Well, as much as I could be...
KJ
Katy Jo
Gotta remember this one
I think this practice will come in handy when I can feel my body tense or ache鈥攁 way for me to just observe and try to relax.
A
A
Great tension reliever
I find the progressive muscle relaxation to be very helpful. The instructions were clear and uncomplicated. No preachiness; just instruction. This is a good one to return to, especially before bed.
r
ricardo
Relaxed
In this session I was instructed to tense up different parts of my body and then after awhile, relax the tensed up body part. It was simple yet eye opening for it showcased a life lesson. For when life is tense and overbearing. Know that once you overcome whatever obstacle that lies in the your way, the path in front of you is no longer wide and bumpy but straight and narrow
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Stelar
Favorite!
I love this kind of meditation, and this was so quick and efficient.
D
Dennis
Bliss to relax
Releasing tension is what I need most days not just because of my anxiety but also my hypertension high blood pressure symptoms like tension in muscles.
K
Kathy
Validation
I learned or rather remembered that we all deal with death. I am not alone in my grief.
I
Ivana
Gratitude
I am grateful for my body and the ability to feel my body parts.
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Julie
Releasing Tension
This short simple effective meditation helps to release any stress or tension your body is holding onto by tightening certain muscles groups and then releasing them.
MJ
Mary Jane
Pain
This exercise helps my neck where I have pain everyday from pulled muscles.
C
Courtney
Tension
This is helpful to remember anytime I catch myself feeling tense.
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Maggie
Tension
What I noticed is when I am on edge or nervous. I get tense and live I the flight or fight mode.. this mediation relaxes me and reminds me that everything else is okay and get back to myself