Progressive Muscle Relaxation (Body Scan)
These exercises are designed to help you feel grounded and present. They can be used anytime you feel stressed or overwhelmed. Remember, they are supportive tools and do not replace professional guidance.
Progressive Muscle Relaxation - Body Scan
Purpose: Reduces physical tension and promotes relaxation.
Instructions:
Take a big breath in and out before completing this activity.
Sit or lie down comfortably; close your eyes if you wish.
Starting at your feet, tense your muscles for 5 seconds, then release.
Repeat the tensing and relaxing of each muscle as you move up through your legs, abdomen, arms, shoulders, and face. Focusing on each area specifically in your mind.
Notice the difference between tension and relaxation and how it feels as you relax deeper into where you are sitting/ lying down.
Tip: Take it nice and slowly, coordinating tensing and releasing with slow deep breaths. This can be useful to do before sleep, adults and children can do this.