5 Minute Guided Visualization: Progressive Muscle Relaxation

This guided visualizations is intended to be brief in length, lasting approximately five minutes. Progressive muscle relaxation is exercise to tense and relax various muscle groups to promote relaxation. It is important to recognize that muscles are intended to be tensed but not to the point of strain during this exercise. Those with injuries or pain should consult a medical provider or skip these areas during the practice.

Follow along here, or download the free PDF version!

Allow yourself to sit comfortably where you are seated, or lie back if you wish. 

You may choose to relax your feet on the floor, and have your arms slack at your sides. 

Do whatever is most comfortable for you in this moment.

If you wish, you may choose to close your eyes or lower your head and drift your gaze down. 

Begin by taking a deep breath in through your nose, and then slowly exhaling through your mouth. 

Again, take a deep breath in, noticing how your body responds as you breathe in, and then slowly breathe out, letting the tension leave your body.

Take one more deep breath in, breathing in relaxation, and breathe out, releasing tension. 

We are going to begin at your head. Notice any tension in your forehead, eyebrows, eyes, cheeks, mouth, and jaw. Take a moment to relax, releasing your tongue from the top of your mouth. 

Beginning at your forehead, tense your forehead and scrunch your eyebrows. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Squeeze your eyes shut tightly. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Next smile big, being sure to include your cheek and lips as you tense. 5..4..3..2..1 Relax. Next, puckering your lips and exaggerating the moment. 5..4..3..2..1 Relax

Tense your whole face, blowing air into your cheeks. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Shifting your attention down to your neck, scan for any tension, tilting your head slowly side to side and sensing tension. 

Shift to your shoulders, scanning for tension. Squeeze your shoulders and upper arms tight to your sides. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Shifting your attention down to your arms, noticing your elbows and forearms. Curl your arms towards you and tense your biceps. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Make a fist and squeeze tightly. 5..4..3..2..1 Relax, and wiggle out your fingers. Do this again. 5..4..3..2..1 Relax and wiggle. Set your hands gently on your lap or slack at your sides.

Shifting your attention center, notice your chest as it rises and falls as you breathe. Think about all of the work that your body is doing to have you here, present in this moment. Take a moment and thank yourself. 

When you’re ready, squeeze your shoulder blades back together, as if they may touch each other close enough to put a penny between. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Next squeeze your abdomen, drawing your belly button back inwards. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Remember to continue to breathe in through your nose slowly, and breathe out.

Shift your attention to your pelvis and hips. Tense, noticing as you may lift out of your chair.  5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Shift your attention down to your legs. Tense your thighs. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Scan your legs, noticing the bend in your knee, and down to your calf. Slowly bend your knee, and tense. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax. Kick your knee slowly straight. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Shifting to your calves, tense them slowly 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax

Shifting to your feet, notice how they feel in this moment, flat on the floor. Arch your foot and curl your toes and tense. 5..4..3..2..1 Relax. Do this again. 5..4..3..2..1 Relax and wiggle your toes.

Scan your body slowly, from your toes, back to the top of your head, noticing any point of tension, and relaxing it as you work your way back up.

One final tense, as you tense your feet, calves, thighs, hips, stomach, arms, neck, and head.  5..4..3..2..1 Relax. 

Notice how you feel in this moment.

Take your time to enjoy this moment of relaxation. This is a feeling you can return to at any time.

When you’re ready, you can slowly return back to the present. Gently stretch and open your eyes.