Progressive muscle relaxation is a technique to help you learn what being relaxed actually feels like. Letting go of tension is a useful skill, but to do that, we first need to learn to notice when it’s there. This practice works by deliberately tensing each muscle group in turn, then releasing it, so you become more aware of the difference between tension and relaxation.
Like any skill, it becomes easier the more you practice it. The audio below will guide you through it, tensing and releasing one muscle group at a time, so you can simply follow along.
How to practice
Find a comfortable position, sitting or lying down, somewhere you won’t be disturbed.
Follow along with the audio, which will guide you through each muscle group in turn.
For each muscle group, tense it firmly, but not so hard that it hurts, and hold for a few seconds.
Then release the tension all at once, and notice the difference between how the muscle felt tensed and how it feels now, relaxed.
Pause for a moment before moving on to the next muscle group, letting your body settle.
Continue working through each muscle group as the audio guides you, staying with the feeling of relaxation as it spreads.
When you’ve finished, take a moment to notice how your body feels overall, then gently bring your focus back to the room around you.
Dr Walton 