Progressive Muscle Relaxation Script
A read-aloud script for tensing and releasing each muscle group. Read it slowly to yourself, record it on your phone, or ask someone you trust to read it to you.
How to use: sit or lie somewhere you won't be interrupted. For each step, tense the muscle group to about 60–70% (never to pain) as you breathe in, hold for a slow count of five, then release as you breathe out for a count of ten. If a step doesn't suit your body, imagine the tension instead of creating it.
Full-length script (10–15 minutes)
Start by taking three slow breaths. Feel where your body is resting — your feet on the floor, your back against the chair or bed. There's nowhere else to be for the next few minutes.
1. Feet
Breathe in and curl your toes down toward the soles of your feet. Hold — one, two, three, four, five. And breathe out, let go, feel your feet soften. Notice the warmth or heaviness now.
2. Calves
Breathe in and point your toes gently up toward your face. Feel your calves lengthen. Hold — one, two, three, four, five. Breathe out and release. Let your legs feel heavy.
3. Thighs
Breathe in and squeeze your thighs together, or press them lightly into the floor. Hold — one, two, three, four, five. Breathe out and let go. Notice the weight of your legs.
4. Buttocks and pelvis
Breathe in and squeeze your buttocks gently. Hold — five, four, three, two, one. Breathe out. Feel your hips soften into whatever is supporting you.
5. Belly
Breathe in and tighten your belly as if bracing for a gentle poke. Hold — one, two, three, four, five. Breathe out and let your belly rise and fall on its own again.
6. Hands
Breathe in and make soft fists. Hold — one, two, three, four, five. Breathe out and let your fingers uncurl. Notice how your palms feel now — maybe tingling, maybe warm.
7. Arms
Breathe in and bend your elbows, squeezing your upper arms toward your shoulders. Hold — one, two, three, four, five. Breathe out and let your arms rest heavy again.
8. Shoulders
Breathe in and lift your shoulders up toward your ears. Hold — one, two, three, four, five. Breathe out and let them drop. Really drop. Notice the space between your shoulders and your ears.
9. Neck
Breathe in and press the back of your head gently into whatever is behind you — a pillow, the chair, the wall. Hold — one, two, three, four, five. Breathe out and release. Let your neck feel long.
10. Jaw and face
Breathe in and press your lips together, scrunch your eyes, tighten your forehead. Hold — one, two, three, four, five. Breathe out. Let your jaw drop open a little. Let your forehead go soft.
11. Whole body
Take three slow breaths here. Notice your whole body resting. Anywhere still holding on? Breathe into it — and let it go a little more on the out-breath.
Closing: stay here for a few slow breaths. When you're ready, wiggle your fingers and toes. Open your eyes (if they were closed). Come back to the room gently.
Short version (about 3 minutes)
When you don't have long, combine the groups.
- Feet & legs together — curl toes, tighten calves and thighs. Hold five. Release ten.
- Belly & buttocks together — squeeze both. Hold five. Release ten.
- Hands & arms together — soft fists, squeeze biceps. Hold five. Release ten.
- Shoulders, neck & face together — lift shoulders to ears, scrunch face. Hold five. Release ten.
- Whole body rest — three slow breaths, longer out than in.
After the practice
- Rate your tension before and after, from 0 (none) to 10 (very high). Over time you'll see the shift.
- If you fell asleep — that's fine. Your body needed it.
- If you felt more anxious rather than less, stop and use a 5-4-3-2-1 senses exercise or the grounding techniques for anxiety guide instead. Body-based practices aren't right for every moment.