ClimateHealth.net

8-Minute Progressive Relaxation

Free audio download below

        Having practiced relaxation methods since 1971, I’ve found “Progressive Relaxation” to be practical and satisfying. This method can be practiced either seated or lying down, but not while driving.

        I’ll be asking you to squeeze and release the tension out of the several sets of muscles of your body, in combination with specified breathing. If any injury is troubling you, it may be better to skip that area. Remain aware of your needs.

        If the following guided session plays intermittently due to slow transmission over the internet connection, the recording can be placed onto the computer by right-clicking, then clicking “download”.  It may take ten or twenty minutes for the entire audio file to download.

        This session includes several ten second silent pauses to allow relaxed breaths. To listen now, just click. The transcript is below.

        Another relaxation method involves thinking a silent “Ahhh…” while breathing deeply. First release all the breath, then breathe deeply into the abdomen toward the navel. Repeat while voicing a silent “Ahhh…” to yourself. This method also can be used in combination with “Progressive Relaxation”.

        With repetition of relaxation exercises, one begins to feel a center of peace within, which is the hub of the wheel of life. From this center hub of peace, pain at the rim of the wheel becomes less harsh; past and future pain come to be less intense; joy becomes founded in satisfaction. While relaxation can reveal the center, one can remain in touch with the center in daily life, because one is the entire wheel of life, both center and rim. In touch with the center, one’s activities become more oriented in service, less egocentric, more satisfying in performance. Life is fuller.

        Caffeine’s buzz makes it more difficult to relax. Green tea is gentler than coffee. Garlic also can tend to inhibit relaxation.

        For further free resources to support health from this website: SiteMap

        The transcript of “8-Minute Progressive Relaxation” follows:

First release all the breath, then breathe deeply into the abdomen toward the navel. Release and repeat.

Now breathe deeply, holding it, and tense all the muscles of the body, from the toes to the brow. Release and breathe. Another deep breath, hold it while raising the eyebrows, tensing the brow. Release and breathe. And breathe deeply, hold it and tighten the eyelids, squeezing them shut. Release and breathe. Holding a deep breath, push the tongue up against the palette, keeping it there. Release and breathe. Another deep breath, hold it and open the jaw.

Release and now another deep breath, and exhale then breathe deeply and hold it. Release.

Holding a deep breath, tense the shoulder and neck muscles. Release. Another deep breath, and push the arms down. Release. Holding a deep breath, tense the arms upward, not necessarily lifting them. Release and breathe. Breathe deeply, holding it while arching the back.

Release and now another deep breath, and exhale then breathe deeply and hold it. Release.

Another deep breath, and tighten the abdominal muscles. Release. And breathe deeply, while tensing the upper legs. Release. Holding a deep breath, tense the lower legs. Release. And breathe, curling the toes downward. Release. And breathe deeply, curling the toes upward.

Release and another deep breath, and exhale then breathe deeply and hold it. Release.

A deep breath, and tense all the muscles of the body, from the toes to the brow.

Release and another deep breath, and exhale then breathe deeply and hold it. Release.

Take your time, slowly returning to full alertness.