[music] [Dr. Julie Kinn] Welcome back to the "Military
Meditation Coach", your source for meditation, mindfulness, and relaxation exercises.
Made for the military, but good for everyone.
I'm Dr. Julie Kinn with the Defense Health Agency.
And today, we have a progressive muscle relaxation, led by Cmdr.
Melissa Lauby.
Take a minute before you start the exercise to look around your environment.
What can you do to make your setting a little bit more relaxing?
Get into a comfortable position, shut down devices you don't need, maybe turn off the
screens to your monitor.
And now focus on your intention, the reason you're meditating today.
[Cmdr.
Melissa Lauby] Progressive muscle relaxation is an exercise that helps you to relax your
mind and body.
Over the next 20 minutes, this guided relaxation will take you through the process of tensing
and relaxing the major muscle groups in your body.
As we go through the relaxation, you will tense each muscle group without straining,
and hold the tension for about five seconds.
When prompted, you will release the hold and begin to notice the muscle warming and relaxing.
If at any time you notice any pain or discomfort in any of the targeted muscle groups, feel
free to omit that group, take some deep breaths, and rejoin when you are able.
Now, let's begin.
Find a comfortable position, either lying down or seated comfortably in a chair with
your feet flat on the floor.
Let your eyes close softly if that is comfortable for you.
Begin to find your breath and breathe deeply.
Breathe in, breathe out.
Breathe in, breathe out.
Begin to notice how your body feels in this moment.
Begin scanning your body, starting with your head, moving through your neck, through your
shoulders, down your arms, through your body's core, down through your legs, down through
your feet.
Don't be judgmental, just know where you are at in this moment.
Allow your attention to focus on your body and your breath.
Don't forget to breathe.
[Lauby] There may be times when your mind will wander.
Try to bring it back and focus on the muscle group that you are working on or your breath.
As you breathe in, notice the air coming into your body, into your lungs, filling your chest,
diaphragm, and stomach.
And as you release your breath, follow the same pattern, moving the breath from your
abdomen, your chest, and lungs, and then out of your body.
Visualize the stress and tension exiting your body with each exhale.
Let's take a few more deep breaths and begin to settle in.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Now, focus your attention on your head and face.
Notice the sensations.
Tighten the muscles in your forehead by raising your eyebrows as high as you can.
Hold the tension.
And release.
Let's repeat that.
Raise your eyebrows one more time.
And release.
Now squeeze your eyes shut as tightly as you can.
Hold the tension.
And release.
Repeat that one more time.
Squeeze your eyes shut.
And release.
Next, smile as widely as you can.
Hold the tension.
Release.
One more time.
Smile as widely as you can.
And release.
You should now begin to notice the warmth and relaxation beginning to settle into your
face.
Take a moment to enjoy the relaxed feeling coming through your head and your face.
[Lauby] Now, let's move your attention to your neck.
Gently pull your head back as if to look at the ceiling.
Hold it there.
And release, returning your head to its upright position.
Now, gently allow your head to move forward as if looking at the ground.
Hold the tension.
And release, bringing your head back to the center.
Notice the weight of your relaxed head and neck begin to sink into your body.
Take a moment to breathe.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Notice the waves of relaxation begin to flow through your body.
Now, notice your hands.
Tense your hands by making a fist.
Hold it tightly and release.
One more time.
Make a fist and hold the tension and release.
Now, notice your forearms.
Tense your forearms by bending your hands back towards your forearms.
Notice the tension and hold…and release.
One more time.
Tense your forearms…and release.
Now, notice your biceps.
Curl your arms towards your shoulders, tensing your biceps and hold.
Release.
One more time.
Tense your biceps, hold…and release.
Now, let's focus on your triceps.
Notice the feelings in your triceps.
Tighten your triceps by extending your arms out and locking your
elbows.
Feel the build-up of tension, hold…and release.
Let's do that one more time.
Tense your triceps…and release.
Enjoy the limp, warm feeling now settling in your arms.
Notice that they may begin to feel heavy and relaxed.
[Lauby] Now, focus on your shoulders.
Shrug your shoulders up towards your head and neck, hold…and release.
One more time.
Shrug your shoulders, tensing the muscles in your shoulders, hold…and release.
Letting all the stress and tension fall from your body with your sagging shoulders.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Notice the waves of relaxation starting in your head, moving through your face, your
neck, your shoulders, and down your arms.
Notice the warm, relaxed sensations filling these muscle groups.
Breathe out.
Breathe in.
Breathe out.
Now, notice your upper back.
Tense the muscles in your upper back by squeezing your shoulder blades together, almost as if
they could touch.
Hold…and release.
One more time.
Tighten your upper back muscles.
Hold…and release.
Now, notice your chest muscles.
Tighten your chest muscles by taking a deep breath in.
Hold.
And release and exhale, blowing out all of the tension.
One more time, tighten your chest muscles.
Take a deep breath in and hold.
And release.
Exhale.
Now, move down to your abdominal muscles.
Notice the sensation in your body's core.
Tense your stomach muscles by sucking your muscles in.
Hold…and release.
Let's do that one more time.
Hold…and release.
Now, notice the sensations in your lower back.
Tense your lower back muscles by arching your back and pushing your stomach forward.
Hold the tension…and release.
One more time, tense your lower back muscles…and release.
You should now be feeling the warm relaxation sensation moving from your head, down your
neck, and your shoulders, through the core of your body, and your arms and fingers.
Imagine pushing any tension or stress you may be feeling down and out through your body.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Now, moving towards your lower body.
Focus your attention on your buttocks.
Tense your gluts.
Hold…and release.
One more time, tense your gluts.
Hold…and release.
[Lauby] Now, notice your thigh muscles.
Tighten your thighs by pressing your knees together, almost as if you are trying to hold
something between your legs.
Hold…and release.
One more time.
Hold…and release.
Now move down to your calves.
Notice your calves.
To tighten your calf muscles, pull your feet back towards you.
Hold…and release.
One more time.
Pull your feet back to tighten your calf muscles.
Hold…and release.
Now notice your feet and your toes.
Curl your toes in, and squeeze them to tighten the muscles.
Hold…and release.
One more time.
Squeeze your toes together.
Hold…and release.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Notice the warm heaviness settling into your body.
Take a moment to scan your body.
Begin at your head, down to your shoulders, through your arms, through the core of your
body, through your legs and feet.
Notice the waves of relaxation flowing through your entire body, starting at the top of your
head moving down through your feet.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Notice your relaxed body, warm, heavy.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
Feel free to take as much time in the space as you would like.
But if you are ready to transition back, begin to wiggle your fingers and toes.
Begin to find movement in your arms and legs.
And if closed, when you are ready, open your eyes.
[music] [Kinn] Thank you so much for joining us.
The "Military Meditation Coach" podcast is produced by the Naval Center for Combat
and Operational Stress Control and by the Defense Health Agency.
Please get in touch with us on Facebook and Twitter @MilitaryHealth.
We'd love to know what kinds of meditation, mindfulness, and relaxation exercises you're
interested in.
Thank you for subscribing and rating us on iTunes or wherever you get podcasts.
The views expressed here are those of the presenters and do not reflect the official
policy of the Department of Defense or the United States government.
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