Guided Relaxation Exercise: Release Tension and Find Calm

[Music] Begin by allowing your body to get more comfortable wherever you are right now

take some full slow breaths in through your nose and out through your mouth allow any distracting thoughts to come

and go as if you're watching them floating down a stream and guide your attention back to your slow and easy

breathing when you're ready breathe in and make a tight fist with your right

hand hold and focus on what that tension feels like to you now breathe out and

release all the tension in the fist let your hand become nice and loose again make a tight fist with the right

hand and hold [Music] it then let the tension and the Hand

relax fully focus on what your hand feels like to you when it is relaxed next slowly breathe in and bring

your right forearm up to your shoulder and tighten your upper arm hold now breathe out and

[Music] release again make a muscle with your right

arm hold and focus on what the tension feels like in your upper arm now breathe out slowly and relax

your [Music] arm breathe in and now make a tight fist

with your left hand hold the tension exhale and release let the tightness and discomfort

flow all the way out of your hand again make a tight fist with your left hand and

hold exhale and [Music] release breathe in again and bring the

left forearm up to your shoulder to make a muscle hold and focus on the tension in

your arm slowly breathe out and release notice how that

feels again make a muscle with your left arm and hold it there now

exhale and [Music] release now now take a long breath in

and raise your eyebrows as high as they will go

hold exhale and release letting relaxation smooth across

your forehead breathe in again and raise your eyebrows as high as

they will go [Music]

hold release and breathe out [Music] slowly

next squeeze your eyes tightly shut and make a tight smile notice how that tension

feels breathe out and release relaxing your eyes and [Music]

cheeks breathe in again and squeeze your eyes closed

hold exhale and release the tension

now slowly open your mouth wide and hold it there

exhale and release notice what that feels like to you again open your

mouth and hold release and breathe out

slowly next slowly and carefully pull your head back as though you are looking up at the

ceiling hold exhale and slowly return your head to whatever position is most comfortable

to you study what that relaxation feels like to

you again breathe in and pull your head back slowly

hold exhale and slowly [Music] release

inhale and push your shoulders up towards your ears hold them there for a

moment and exhale and release let all of the tightness flow completely out of your

shoulders again breathe in and bring your shoulders up hold them there for a

moment exhale and release let all of the tightness flow completely

out of your shoulders now breathe in and push your shoulder blades back trying to almost

touch them together hold that tension now exhale letting your shoulders and chest relax all at once

again push your shoulder blades back and your chest forward

hold release and breathe out slowly breathe in

slowly and now let your chest and stomach expand all the way like a balloon filling with

air hold slowly exhale releasing all the tension from your chest and

stomach again breathe in fully and let your stomach and chest push

out exhale and release

next tighten your thighs so that you're pushing yourself up a bit out of your chair and

hold EX exhale and release taking note of what it feels like in your upper

legs again tighten up your thighs and hold

exhale and release [Music] now slowly pull the toes on your right

foot up toward your shin stretching your calf muscle hold the tension exhale and release

[Music] [Music] again pull your toes up tightening your

calf muscle and hold and release and breathe out slowly noticing

what that right foot now feels like to you breathe in and now curl the toes of the right foot

downwards and hold that tension exhale and release

again curl the toes of your right foot downwards and hold [Music]

exhale and release and study what that feels like next slowly pull the toes on your

left foot up toward your shin stretching your calf muscle hold the tension exhale

and release again slowly pull your toes up tightening your calf

muscle and hold exhale and release breathe

in and now curl the toes of the left foot downwards

hold exhale and release again curl the toes of your left foot

downwards and hold breathe out slowly and

release you have done a great job going through this relaxation exercise continue to take some slow easy breaths

for the next few moments just notice what your body feels like and enjoy the success you've had in being able to

relax your body keep that feeling with you throughout the day and remember how good

it can feel to be relaxed in your body whenever you're ready take some time to slowly wiggle your muscles around a

little then count backwards from five to 1 to end this exercise [Music]