Summary
A guided passive progressive muscle relaxation session that walks you through releasing tension from your feet to the top of your head, without any muscle tightening. The slow, body-scan approach is designed for deep relaxation, sleep preparation, and stress relief.
Key Points
- Passive progressive muscle relaxation skips the tensing step and relies solely on mentally directing each muscle group to release.
- Start at your feet and work systematically upward to the top of your head, spending extra time on areas that hold tension.
- Relaxation may feel warm, heavy, or tingly, but some people feel nothing specific and that is normal.
- Focus on slow rhythmic breathing throughout, letting the abdomen rise and fall naturally without forcing it.
- This method is especially useful for people who find active tensing uncomfortable or for bedtime relaxation routines.
- Redirect wandering thoughts gently back to the body scan without judgment each time attention drifts.
Key Moments
I always like to hear from listeners and appreciate your ideas and requests
Today's relaxation podcast episode is a long passive progressive muscle relaxation originally released in April 2021. A quick update before we begin.
"Today's relaxation podcast episode is a long passive progressive muscle relaxation originally released in April 2021. A quick update before we begin. I'll be taking some time off over the summer, but we'll post an episode each month. I always like to hear from listeners and appreciate your ideas and requests. So please feel free to get in touch by messaging me on Facebook or commenting on YouTube."
Lie down on your back or sit in a reclined position
Lie down on your back or sit in a reclined position. Close your eyes and take a deep breath in.
"Lie down on your back or sit in a reclined position. Close your eyes and take a deep breath in. Concentrate on your breathing as you slowly exhale. Breathe in again, letting any distractions and worries slip away. Slowly breathe out. Breathe slowly in and out as you focus on being present in this moment. Breathe at your own pace now. allowing each breath to come and go naturally."
Think about relaxing your toes
Think about relaxing your toes. Allow the bottoms of your feet to relax.
"Think about relaxing your toes. Allow the bottoms of your feet to relax. Imagine the soles of your feet relaxing, releasing tension, resting, as if you're taking off your shoes after a long day and soaking your feet in a nice, warm bath. Imagine a feeling of relaxation continuing to the tops of your feet, your heels, So pleasant and warm and loose. Allow your feet to fully relax. Imagine that your feet are becoming warmer and heavier."
Relaxation feels different than tension
Notice your feet and lower legs and imagine a good feeling of relaxation filling your lower legs and feet as you allow them to relax even further. Relaxation feels different than tension.
"Notice your feet and lower legs and imagine a good feeling of relaxation filling your lower legs and feet as you allow them to relax even further. Relaxation feels different than tension. It is a pleasant feeling. Notice a feeling of relaxation all the way from your feet to your ankles to your lower legs. For the next moment, Let your lower legs and feet totally relax and go completely limp. It feels good to relax. Take a nice, calming breath."
