Progressive Muscle Relaxation Scripts and Physical Relaxation Exercises
Try these progressive muscle relaxation scripts and physical relaxation exercises to decrease tension and relax the body, whether by focusing on a specific muscle group, tensing and relaxing muscle groups, moving or stretching.
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Use relaxation audio and videos wisely. Do not watch or listen to relaxation materials while you need to be fully awake and alert (for example, when driving). Obviously this can be dangerous. Please use relaxation sessions only when safe to do so.
Progressive Muscle Relaxation with Keywords Progressive muscle relaxation involves progressively tensing and
then relaxing muscles to induce the relaxation response. This
progressive relaxation script includes the keywords breathe and relax.
Body Scan Body
scan is a method of relaxation where you mentally scan your body,
noticing each area. As you do this relaxation exercise, concentrate on
each group of muscles or part of the body and observe.
Body Scan Sleep Relaxation This body scan sleep relaxation uses a variety of relaxation techniques to help calm the mind and body and drift off to sleep.
Active Relaxation Techniques
Stretch and Relax This
stretch and relax script will guide you to relax your body by
stretching out key areas to decrease the tension in your muscles.
A Relaxing Walk This relaxation script will guide you to take a relaxing walk - not just in your mind, but actually physically walking to relax.
Yawn and Stretch This yawn and stretch relaxation script is a quick relaxation technique that you can do any time, anywhere to relax.
Morning Relaxation: Guided Energy Starter
This quick morning relaxation is a guided energy starter that
will help you to become wide awake, energetic, and ready for the day
ahead. Listen to this audio any time of day to get your energy going.
Other Relaxation Exercises with Physical Relaxation Techniques
Relaxation to Decrease Jaw Clenching TMJ,
teeth grinding, jaw clenching, and tension can all lead to clenching
jaws or jaw pain that interferes with sleep and with everyday life. This
relaxation script will help to decrease clenching of the jaw by guiding
you to release the muscles that lead to jaw tension, and will guide you
to fall asleep free from tension.
Headache Relief Relaxation
is effective in providing relief from headaches. This relaxation for
headache relief script will describe ways to cope with and reduce
Decrease Fidgeting This
relaxation script will help you to decrease fidgeting with your hands.
This exercise will allow you to reduce anxiety to create a feeling of
calm and be still, even when faced with stress.
Relaxation for Children Relaxation
for children that guides children or adults to relax using simple
breathing and progressive relaxation techniques. This script is intended
to be used with the guidance of an adult.
Timed Stim Breaks This
timed stim breaks script will guide you to use stimming for three
minutes, then do other behaviors for three minutes. You can use this
exercise for “stim breaks" you can schedule through the day.
Autism Relaxation to Decrease Stimming This autism relaxation
script is for helping to decrease stimming. Stims are repetitive
behaviors that stimulate the senses, and are used to regulate one’s
level of sensory arousal.
Relaxation to Stop Being Afraid of the Dark This relaxation
script is for children or adults who are afraid of the dark. It begins
with visualization and calming phrases to bring comfort and relaxation, and ends with passive progressive muscle relaxation.
Healing Relaxation This
healing relaxation begins with passive progressive muscle relaxation,
and then guides you to imagine your body healing itself.
Stop Guilt When Not Busy Many
people find it difficult to relax because they feel guilty when they
are not busy. Overcome the constant pressure to be busy and the guilt
and restlessness interfere with relaxing.
Relaxation During Pregnancy Relaxation
during pregnancy is safe and effective for reducing stress, feeling
calm, and increasing physical and mental comfort. Use relaxation
techniques to get rid of nausea, headaches, and minor pain without
Calming Down from Good News This
relaxation script is for calming down from good news. It will help you
achieve a state of calm so you can focus or sleep as needed.
Anchoring Relaxation "Anchoring"
is an effective way to train your body to quickly relax by making an
association in your brain between a state of relaxation and touching a
specific spot on your hand or wrist.