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.

If you enjoy these relaxation scripts, subscribe to Relaxation by Inner Health Studio podcast to hear scripts like these.

Please Note:

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 (PMR)

Progressive Muscle Relaxation Exercise
Progressive muscle relaxation exercises are relaxation techniques that involve progressively tensing and then relaxing muscles or muscle groups.

Passive Progressive Relaxation
This passive progressive relaxation script guides you to relax each part of your body from head to feet by passively relaxing your muscles.

Quick Progressive Muscle Relaxation Script: Key Areas
This is a quick progressive muscle relaxation script that will allow you to focus on key areas where stress can build up. Relax these areas as you go about your daily activities to prevent stress.

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.

Passive Progressive Muscle Relaxation

Passive Progressive Relaxation
This passive progressive muscle relaxation guides you to relax each part of your body from head to feet.

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.

Calm Stretching Relaxation
This calm stretching relaxation will guide you to relax with a brief stretching routine.

Martial Arts Training Guided Imagery for Kickboxing or Muay Thai
Guided mental rehearsal of various punching and kicking techniques for martial arts training to help prepare for Kickboxing or Muay Thai martial arts competition.

Marial Arts Competition Guided Imagery for Kickboxing or Muay Thai
This guided imagery script involves mental rehearsal to prepare for martial arts competition in kickboxing or Muay Thai, become comfortable with combinations, and increase confidence.

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 headache pain.

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.

Lucid Dreaming: Rewriting the End of a Nightmare
This relaxation script is a lucid dreaming exercise for rewriting the end of a nightmare. Being lucid while dreaming means that you can influence the dream.

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 taking medications.

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.

Relaxation for Repetitive Strain Injury of the Wrists
This relaxation exercise will help reduce the symptoms and relieve pain caused by repetitive strain conditions of the wrist.

Listen to free Physical Relaxation Audio here.

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