One Hour PMR Progressive Muscle Relaxation
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- เผยแพร่เมื่อ 21 พ.ย. 2020
- A one hour PMR progressive muscle relaxation script to lead you through relaxing the entire body for deep relaxation.
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Progressive muscle relaxation, or PMR, is a process of tightening and then releasing muscle groups to allow the muscles to relax. Passive progressive muscle relaxation involves relaxing the muscles without tensing them first. This relaxation exercise will use a combination of progressive muscle relaxation techniques followed by passive progressive relaxation. A deliberate slow process will take a full 60 minutes to allow you to deeply relax.
Before you begin, remember not to do any movements that cause pain or discomfort. Just tighten muscles to a comfortable level of tension. If tightening muscles causes discomfort, you can skip that part entirely by just thinking about the muscle area instead.
Start by getting into a comfortable position. Lying on your back is best. Keep your arms and legs uncrossed to promote blood flow.
This exercise involves breathing, PMR, and passive progressive muscle relaxation to fully relax the muscles and the entire body for deep relaxation. Enjoy 60 minutes of PMR: a full hour of relaxation.
I first heard this some 30 yr.'s ago and actually got a copy which I lost. I did recall the basic idea of it, which is to tighten and loosen each muscle group to really feel the difference. Listening to a calm and therapeutic voice helps me really get the messages to my muscles and mind which if one is paying close attention and following each instruction , allows the max benefit of relaxation . I recommend this to anyone needing a relaxation break and advise it's rejuvenating impact .This deep relaxation is needed regularly from the hustle and bustle of life. As the relaxation therapist/speaker says, ' it is impossible to feel anxiety when one is totally relaxed ' . No worries, just give in to the relaxation response and reap the healing .
This is exactly the meditation I was looking for. No nonsense, no assumption that I want to fall asleep, no supernatural stuff like imagine a light is going through you or you are on a white fluffy cloud. It's straight on point. Thanks!
I am a therapist who works with individuals wth trauma and have experienced it personally. The need for wonderful tools like this to prepare myself each day to help those suffering along wth personal work is essential. Thank you!! Your voice is very calming 💜
Thank you for the kind words! I'm so glad it is useful.
This is excellent. Candi is skilled with the script. Just what I was looking for straight Jacobson progressive relaxation and passive relaxation to finish - for an hour with no music. I will use regularly. You will feel better for sure.
AWESOME. I (husband-Walt) have 2 different Neuro-muscular diseases. I took up meditation for the purpose on healing myself (medicine offers no hope). It's hard trying to meditate with the nerve side causing pain & involuntarily body twitches & jerks. The PMR calms the body down so I'm able to meditate. It also allows me to get intouch with my body: to listen; to feel; but also to direct in turning down the pain and in the healing of my nerves, muscles & misaligned joints.
This PNR puts me in a state where I can follow it with a mind/consciousness oriented meditation.
This would be AWESOME to use for stroke & similar victims in reconnecting with their body. Listening everyday (via headphones) they can start the brain sending the signals down to the limbs & face to rebuild the communication connections, it CAN be done. The earlier it is started the better, even if the don't seem aware enough, the brain will be receptive and obey.
Great voice. Now my favorite relaxation
Thank you 💓
Thank you , this is just what i need i like that there is no background music its so peacefull you have a lovely carming voice ❤
Thank you! I'm so glad you enjoyed it.
Good thanks but I like music in the background personally. Great voice 🤍
This was good but the ads would be better if they weren't there.
I'm sorry for the disruptive ads. I'm working on getting this handled so no ads can show up in the middle of videos, and I hope that this will soon stop being an issue.
Too many gaps
Why does it feel like she's edging us when she says don't let go yet
Serious question
I'm sorry to hear about the strain you described, and it sounds painful. If you experience pain or strain, it can be helpful to see a doctor, physiotherapist, or other health professional for advice. Be careful not to tense muscles too tightly when doing progressive muscle relaxation techniques. If you find that tensing muscles is uncomfortable or causes strain, passive progressive muscle relaxation techniques can be a good alternative.