Progressive Muscle Relaxation (20min guided meditation) – PMR for insomnia, chronic pain and anxiety

Progressive Muscle Relaxation (20min guided meditation) – PMR for insomnia, chronic pain and anxiety

Welcome to our guided Progressive Muscle Relaxation
Video.This video will be a guided relaxation talking you through the Progressive Muscle
Relaxation technique. For more relaxation techniques, recovery techniques
and self-help tips visit us at Progressive muscle relaxation is a technique
regularly recommended for dealing with chronic pain, insomnia, anxiety and many more. Progressive muscle relaxation is a very simple
technique. It involves the contraction and relaxation of muscle groups throughout the
body. The standard approach is to contract a muscle
group for 3 seconds, and relax for 3 seconds and complete this 3 times. In between we”ll be getting a deep inhale
and exhale before moving onto the next body part. Just like with any other technique progressive
muscle relaxation or PMR should be practiced regularly. The more you practice the more
effective it will be become. To start off with, place yourself in a dark, quiet room
either on the floor or on your bed and run through the full relaxation technique. Over
time, and with regular practice you’ll be able to access that feeling of relaxation
and ease and pain reduction much more quickly. And you many not even need to do the full
technique in order to gain the benefits. We normally recommend practicing the technique
for PMR everyday for 2 weeks. The technique should take you no more than 10 to 15 minutes
to work through. Either using a guided relaxation like this video, or just working through the
technique on your own. So, let us begin. Make sure that you are lying in a cool, calm
environment. You want to be lying on your back, letting your legs roll outwards gently,
palms facing the ceiling. Place a cushion under your head, or lower back if need be.
Close your eyes and focus on your breath. With PMR we are concentrating on how the body
feels. Notice how the breath feels as you inhale, the sensation of stretch, the contraction
in the body. And the sense of ease, and release as you exhale. So to start, we are going to focus on the
feet. When you contract you want to be doing 100% contraction, so full effort. Take a nice
breath in, and as you breathe out squeeze and contract your feet as hard as you can. And release And contract again And release And last time, squeeze and release Observe your breath And we’ll move up to the calves On your next exhale we want to squeeze and
contract your calves by pointing your feet down towards the floor and holding them tight. Now inhale, exhale and hold and release and contract and release and the final time, squeeze those calves,
tight as you can, tight as you can, and release and again shift your focus back to your breath Notice the rhythm Whether the breath is soft How deeply you are breathing Now move your focus back towards your quads,
so the muscles that rest on the front of your legs.To contract these we are going to squeeze
them tight, pull you kneecaps up towards you. So taking a nice inhale and exhale and contract the muscles as tight
as you can, squeezing them through, feeling the contraction and release and tighten again, feeling how firmly you
can squeeze those muscles and release and for the final time, squeezing tight, lifting
those kneecaps up and release bring that focus back to your breath again by now, you should be starting to feel some
heaviness in the body Observe what the lower legs feel like in comparison
to your upper body and just how heavy, and relaxed those legs are starting to feel Now lets move to the hamstrings, so the muscles
on the back of your thighs The legs should be resting heavy on the ground
by now, and your breathing soft and gentle. On the next inhale, concentrate on the back
of those thighs and as you exhale squeeze and contract and tighten them as hard as you
possibly can. So pulling and release, like a light switch, on and off. And tighten again,
so switch those muscles on, pulling them up towards you, tightening those muscles, squeezing
and then release.Just switching them off. and again, the last time now, tightening those
muscles on the back of the thigh. Squeezing them as hard as you can, strong, tight and
release. Focus on that breath now, those legs should
be starting to feel really heavy, really comfortable and relaxed. Soft breath, heavy limbs Now focusing on those glutes, on those buttocks Watch for that next inhale as we exhale we
are going to contract those buttocks tight, keep them firm, keep squeezing, keep contracting,
keep contracting and release And again squeeze those buttocks, draw them
up and together, tight as you can, get those muscles contracting, really firm, really firm
and switch them off. Complete relaxation, on then off. And for that last time now. lets squeeze,
lets draw those glutes up, nice and tight, nice and firm now, really drawing those muscle
fibres close together squeezing firmly and release. You’re doing brilliantly Just focus on that breath again. Bring your
focus back towards that centre. Feeling how those ribs, how the stomach lifts as you inhale And how the body becomes heavy, empty, and
calm as you exhale Just watch for that space in between breaths. And just sitting watching those breaths for
another few inhales See how slow and calm the breath is How the body is moving differently with each
inhale and exhale How everything is feeling slower, calmer,
stiller Now gently move your focus into your arms
and down towards your hands We’re going to start the next round by working
on the hands. So for this when we contract youre going to be squeezing that hand into
a fist. So together, look for that next inhale, and
as you exhale, squeeze those fingers together, make that fist, tighten that hand. Hold that
position, squeezing through and release And again, making that fist, making sure you
are tightening that hand as tight as you possibly can squeezing those fingers together full
contraction, and release Final time now, with all your effort squeeze
those fingers together into that fist, grip that thumb round the fingers and squeeze tightly
, tight and firm, tight and firm and release. Now moving onto your forearms, the easiest
way to do this contraction is to fold your hands into a fist and let the hands come and
pull towards you into that flexed position Hands curling up towards the ceiling So look for that next inhale together, and
as we exhale we are going to squeeze the forearm muscles, tighten that wrist, pull the hand
towards you, squeezing as firmly as you can and then release, the hands drop down to the
floor. Again lets tighten, lets bring those hands
up, lets squeeze those forearms, tightening every muscle fibre as firmly as we can, squeezing
through, and release. Let the hand go heavy, palm face up Now last time, tightening those forearms and
lets squeeze. Lets squeeze as firmly as we can, tighten them them up, tighten them up,
tighten, tighten. And release Let those hands go heavy, fingers fall open
gently Now onto the upper arm Looking for that next inhale, and as you exhale
squeezing the upper arm, and tensing the muscles, tensing the shoulders, the biceps, the triceps
as hard as you can and release heavy, still, empty and then squeeze again, really tight this
time, come on, as firmly as you possibly can, squeezing those muscles. Full contraction,
full contraction and release Final time now, lets squeeze those upper arms,
build that contraction to a full contraction as tight as you can possibly squeeze those
muscles, super tight, just drawing them up and release And just slowly shift your focus through your
arms, feel how heavy and empty they feel Now bring your focus back to your breath It will really have slowed by now, reassuring
you that your anxiety level has gone down, that you are more relaxed So shift your focus from your breath into
your back youve got lots of long, strong muscles in
your back, spreading the length of the spine, and across from left to right so for this next focus we’re going to work
on the whole back, squeezing and contracting the entire back, the shoulder blades, pushing
back into the floor. So look for that next inhale, and as you exhale
squeeze and contract every single fibre in your back. squeezing and pressing back into
the floor. Tight and release And back into the contraction again, squeezing,
draw the shoulder blades together, push your back into the floor, tighten as firmly as
you can, squeezing and release And for the last time, tightening that back,
lets hold this for a bit longer this time, squeeze every single fibre that you have in
that back, shoulder blades, working into the lats, working into the erector spinae group,
lets keep squeezing as firmly as you can, holding tight, keep squeezing, and release. And immediately notice how heavy your body
feels,notice how much more comfortable it is, after having released that tension Notice how much calmer you feel as a result
of removing the physical tension Now bring the focus back to your breath Just see how little effort it requires to
breathe Just observe how your ribs are moving now,
and whether you can feel breath coming through into your diaphragm, so through your tummy You should find that the chest is not rising
and falling as much as it was at the beginning. And that you are breathing down into your
abdomen, and even into your legs. Rather than breathing up into the chest And now shifting your focus to your face We’re going to work the face as a whole, squeezing
the eyes, cheeks, nose, mouth all as one So lets find that next inhale, and when you
exhale we’re going to squeeze the face, squeeze those features together as tight as you can,
as much contraction as you can find for this, just squeezing through. And release And again, contacting, this time a bit more
confident, squeeze a little tighter, purse those lips, close those eyes, flare those
nostrils, squeezing through, tight and firm and then release. Complete relaxation And final time now full commitment. Lets squeeze
through, every single muscle group in that face tightening up, pursing those lips, really
work those cheeks, close those eyes, tight and firm, tight and firm and release Just see how heavy that head is feeling now.
how soft the eyes feel in the sockets. how relaxed your face is feeling compared to usual I just want you to work through a very gentle
body scan. First of all starting at you head, just take your time to work through your body,
from top to toe just observing if there is any remaining tension, any tiredness, fatigue
or pain. And just let it go Just take a nice inhale and slow exhale And again, one final inhale, as you breathe
out letting go of the last of that physical tension Be still

5 Replies to “Progressive Muscle Relaxation (20min guided meditation) – PMR for insomnia, chronic pain and anxiety”

  1. I`ve suffered from occasional bouts of insomnia my entire life, but for several reason about Five years ago, it became serious. I could only sleep for Three hours in most nights and I can`t even sleep throughout the night oftentimes. I then discovered this plan “Bαkοkαt Fawam” (Google it). The same day I got it I began to sleep better. Within a week I had been sleeping 4-7 hours each night. It kept improving.

Leave a Reply

Your email address will not be published. Required fields are marked *