Progressive Muscle Relaxation Session
Press play below to begin your guided relaxation session. Find a comfortable position, soften your shoulders, and follow along at your own pace.
Prefer silence? A visual no-audio version is available in our Resources section.
Progressive Muscle Relaxation — Audio Session
This brief, voice-guided Progressive Muscle Relaxation session helps release physical tension and guide your body into a calmer state. In just a few minutes, you’ll gently tense and relax specific muscle groups to support a shift from stress mode toward rest-and-recover mode.
What to Expect
- Grounding introduction to settle posture and attention
- Clear voice prompts guiding each muscle group
- Gentle tension-and-release cycles to promote relaxation
- Calming close-out to help you transition back into your day
Benefits You May Notice
- Reduced muscle tension and physical stress symptoms
- Slower breathing and a greater sense of calm
- Improved awareness of where your body holds stress
- Easier transition into rest, sleep, or focused tasks
- A repeatable skill for emotional regulation and reset
How to Use
Find a quiet, comfortable space where you can relax without interruption. Sit in a supportive chair or lie down safely. Press Play and follow the voice prompts as you gently tense and release each muscle group. Use light to moderate effort only—never strain or create pain. If an area feels uncomfortable, skip it and continue breathing normally.
Choose Your Focus (Optional)
Move through the entire body for complete relaxation.
Focus on jaw, shoulders, arms, and hands.
Focus on hips, legs, feet, and lower body tension.
Slow, soothing pacing designed for bedtime.
Quick Tips
- Tense muscles gently—more effort is not better
- Exhale as you release tension whenever possible
- Notice the contrast between tension and relaxation
- Try 5–10 minutes at first; increase time as desired
- Repeat regularly to build a reliable calm-down routine
Accessibility: A no-audio visual version is available on the Resources page.
Health Note: If you have chronic pain, recent injury, muscle disorders, or medical concerns, use a gentler approach or consult a clinician before beginning.