Montgomery County Public Schools, Rockville, MD

Progressive Muscle Relaxation

Progressive Muscular Relaxation is a relaxation technique that counteracts the effects of stress. The following is a script that you can read to learn how to do progressive muscle relaxation, or you can record your voice reading the script and then listen to it when you need to de-stress. Contact the EAP for more information (240-314-1040).

Listen to a progressive muscle relaxation audio (mp3)

Take a couple of deep breaths. . . in through your nose. . .and out through your mouth. . . if it feels comfortable for you. . . allow your eyes to close. . . as you continue to breathe in through your nose. . . and out through your mouth. . . as you continue to breathe deeply . . . in through your nose . . . and out through your mouth. . . . . think about the muscles in the top of your head . . . allow all of those muscles to relax . . . let all the muscles in the top of your head totally relax . . .as you continue to breathe deeply. . . in through your nose. . . and out through your mouth. . . the top of your head is calm and relaxed . . . now relax the muscles in your forehead . . . and as you continue to breathe deeply . . . in through your nose . . . and out through your mouth . . . let all the muscles in our forehead completely and totally relax . . . so now the top of your head and your forehead are relaxed and smooth. . .now relax the muscles of your cheeks. . . now think about your jaw and allow your jaw to drop a little. . . now all the muscles of your head and face are completely and totally relaxed . . . now let all the muscles in your shoulders totally relax as you breathe in through your nose. . . . and out through your mouth. . .as you continue to breathe deeply the muscles in your upper arms are calm and relaxed. . . now relax the muscles in your lower arms as you continue to breathe deeply in through your nose. . . and out through your mouth. . . now think about your hands and fingers. . . and allow all those muscles to relax as you continue to breathe deeply in through your nose. . . and out through your mouth. . . and now think about your chest and allow all those muscles to relax as you continue to breathe deeply in through your nose. . . and out through your mouth. . . and now relax the muscles in your stomach . . .as you continue to breathe deeply in through your nose. . . and out through your mouth . . .now let your lower back muscles totally relax. . . as you continue to breathe deeply in through your nose. . . and out through your mouth. . . .and now think about the muscles in your buttocks. . . allow all those muscles to relax . . as you continue to breathe deeply. . . in through your nose and out through your mouth. . . and now think about the muscles in your thighs. . . .let them totally relax as you continue to breathe in through your nose and out through your mouth. . . now concentrate on your knees. . . let those muscles totally relax. . . as you continue to breathe in through your nose and out through your mouth. . . relax the muscles in your calves . . .and continue to breathe deeply as you relax the muscles in your ankles. . . and continue on to relax the muscles in your feet and toes as you continue to breathe in through your nose, and out through your mouth. . . Now that all your muscles are relaxed, take any remaining tension and allow it to accumulate in one spot and then let it go out of your body through your toes. Stay relaxed for another minute or so as you enjoy the sense of deep relaxation. When you're ready, come back to the room and open your eyes, feeling refreshed and revitalized.

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Updated April 15, 2010 | Maintained by Debra Tipton