Progressive Body Relaxation

Lie down on your back in a comfortable position. Let your arms rest by your sides, palms facing up. Allow your feet to fall open naturally.

Close your eyes. Take three slow, deep breaths, letting go a little more with each exhale.

We'll now move through the body, tensing and releasing each area.

Start with your feet. Curl your toes tightly... hold for 5 seconds... and release. Feel the difference between tension and relaxation.

Move to your calves. Flex your feet, tightening the calves... hold... and release.

Continue with your thighs. Press them together firmly... hold... and release.

Now your belly. Draw it in toward your spine... hold... and release.

Clench your fists tightly... hold... and release. Let your hands feel heavy.

Shrug your shoulders up toward your ears... hold... and release. Feel them drop away from tension.

Scrunch up your face—eyes, nose, mouth... hold... and release.

Finally, tense your entire body all at once... hold... and release completely.

Rest now in this deep relaxation. Your body knows how to be at peace.