Episode Transcript
Speaker 1 00:00:01 Welcome to Give Yourself a Break. My name is Anya Haas, and I'm your host. Welcome back to the show today. Let's work together and practice, uh, this progressive relaxation technique, which is amazing technique in finding calmness and relaxation and the space of letting go of the stress away and out of your body. Begin by finding comfortable position to sit or lie down. Allow your body for micro movements to reach the higher comfort level. You can Let your hands rest loosely on the side of your legs. And now take a few gentle breaths into your body. If you didn't close your eyes yet, it could be the good moment to do so. So allow yourself to close your eyes and turn yourself inside of yourself. Now, take a nice long, slow, deep breath in through your nose, all the way down into your stomach. Hold the breath for just a moment, and then exhale through your mouth. Allow your breath to carry away all of the stress and tension away from your lungs. Take another deep, slow breath into your body, fill your lungs completely, and then hold it. Hold it, and release it with all of the tension away from your lungs.
Speaker 1 00:02:43 During this relaxation, I will ask you to tense various muscles throughout your body. You don't need to push yourself, just contract the muscle firmly and hold it when you are taking breath in, and then you'll be able to let it all go. Now bring your awareness to your feet and toes. Breathe in deeply through your nose, and as you do gradually curl your toes down and tense the muscles in your souls of the feet. And now hold it, hold it, hold it, and let it all go. Releasing any attention from this area, you can even start sensing how your feet become warm and heavy, warm and heavy. You can even sense how the feet want to sink in, in whatever surfers you sit on or lay on. Now, take another deep breath in all the way to your feet and curl them again, and then hold them, hold it, hold it, and then release the tension. And by releasing the tension, you're releasing any stress away from your body. Feel yourself relaxing more and more With each breath you take. Your whole body is becoming heavier, softer, more relaxed, and more pleasant. Now bring your awareness to your lower legs, to your cuff muscles.
Speaker 1 00:05:22 And as you are taking nice, deep breath in, point your toes towards the knees and tighten the cuff muscles and hold it, hold it, hold it, and let it all go. Releasing and attention away from your body. And once again, take a nice deep breath in and tighten your cough muscles. Hold it, hold it for a moment. Feel your muscles relax. And by releasing, you're releasing any attention and feeling how all the stress is washing away. When the breath out, now take another deep breath and through your nose and tense the muscles in your tights. Hold it for a moment. Hold it, hold it, hold it tight, tight, tight. And then release. And let it go. Let go all of the tension from that area. Feel yourself releasing and letting go, all of the stress. And you can even feel your body relaxing, becoming warm and heavy, warm and heavy, sinking in into the surface that you sit, lie on. And again, breathe in deeply and tighten your tight muscles. Hold it, hold it, and focus on letting go of any stress from that area. And feel how your tights go. Limb and loose. Draw in a nice deep breath in and gradually tighten the muscles in your barock. Hold it, hold the contraction, hold it, hold it, and then release it on the breath out.
Speaker 1 00:08:09 Feel the tension releasing your muscles. Feel them relaxing completely. And once again, breathe in deeply and tighten all of the muscles in your buttocks. Hold it, hold it, hold it for a moment, and then release and let go of all of the tension from that area. You can even feel how this area becomes warm and heavy, warm and heavy, and wanting to sink in deeply on the surface. You lie or sit on. Now take another deep breath in, and this time gradually tighten all of the muscles in your legs, from the feet, all the way to your buttocks, from the top of your toes, all the way to your buttocks. And hold it, hold it, hold it tight, tight, tight. And then let go on the breath out, releasing and attention away from that area. And feel yourself getting warm and heavy, warm and heavy. And this whole area wants to sink in into the surface. You sit or lie on and you feel yourself relaxing and going into deep state of relaxation. Now bring your awareness to your stomach. Take a nice deep breath and through your nose into the stomach area. And with that, hold it tight, all of the muscles on your stomach, hold it tight, tight, tight.
Speaker 1 00:10:33 Now release on the breath out and let go of any tension in that areaa. And let's do it again. Take a nice deep breath into your belly, and then tighten your belly. Tighten the whole abdominal areaa. Hold, hold it tight, tight, tight. And the bread outlet. Go all of the tension from that aria, feeling yourself relaxing and going deeper and deeper into the state of relaxation. And you can even feel how your lower back and how the abdominal area is getting heavier and warmer, and it's getting so comfortable to be in that position. Sinking in, sinking in, letting go. Now bring your awareness to the muscles in your back. As you slowly breathe in through your nose, arch your back slightly and tighten all of the back, all of the back muscles. And on the breath out, let go all of the tension from that area. Relax, feel yourself doubling your relaxation. Now draw deep breath in and tighten all of the back muscles. Hold it, hold it, hold it so you can't hold it any longer. And then let go. Relaxing all of the muscles from the back, releasing and feeling your back, becoming heavy and warm and so comfortable to stay here,
Speaker 1 00:12:52 Sinking in into the depth of relaxation, releasing and letting all of the tension away from that. Bring your up. Bring your attention to the shoulder muscles and the muscles on your neck, on the back of your neck. As you draw slowly, breath in through your nose, tighten all of the shoulders and neck muscles. Feel your muscles becoming so tight and hold it, hold it, hold it. Hold it til you can't hold it any longer. And then let go On the breath out, releasing all of the tension from the diarrhea, releasing any stress away from the diarrhea. And you're finding yourself going deeper and deeper into the state of relaxation, releasing all of the tension and not necessary stress away from your body. And again, pull your shoulder up, shoulders up all the way towards your ears and tighten them. Also the neck muscles. And hold it, hold it, hold it so you can't hold it any longer. And then let go. And feel yourself releasing and becoming lamp and loose, lamp and loose lamp
Speaker 0 00:14:54 And loose.
Speaker 1 00:14:58 And feel the happiness in your body. Now, enjoy the feeling of relaxation, of heaviness and sinking in, feeling yourself, relaxing, releasing, and letting go. You come secure in this peaceful state of relaxation. It's your safety place. You feel safe and protected, you feel safe and protected. And as you take another deep breath in, I want you to focus on your hands and wrists. And I want you to curl your fists, make a fist and hold them, hold them, hold them so you can't hold it any longer. And let go on a breath out, releasing any tension from your hands, from your wrists. And let's do it again. Take another deep breath in. I want you to make a fist and feel the tightness inside of the fist and your wrist all the way to the shoulders. And hold it, hold it, and then let it all go. You may feel the warmness and burning sensation inside of the muscles that are letting go of all of the stress, all of the tension away from diarrhea. Take a couple nice breath, long, slow breaths in, and just relax. Feel yourself sleeping even di deeper into the complete state of relaxation.
Speaker 1 00:17:32 Now tighten the muscles in your face, squeezing your eyes shut, clenching your lips all together. And as you do, breathe and fully hold it, hold it, hold your breath, hold it, and then let it all go. Releasing an attention away from your face, from your jaw, aria, from your eyes. And let's do it again. Take a nice deep breath in, and then close your eyes. Close them tight, clench your jaw and hold it. Hold attention, hold it, hold it so you can hold it any longer. And then let it all go. Releasing an attention away from that area, feeling your face, your eyes, your jaw soften, open up, release and attention, feeling calm, peaceful, and relaxed. On this next breath in, I'm going to ask you to tighten all of the muscles in your whole body, starting from the top, from the top of your toes, all the way to your face. So let's do it together. Take a nice deep breath in. I want you to tighten the all of the muscles in your body, starting with your toes, with the sauce of the feet, your cuffs muscle, your tights, your buttocks, your abdominal, lower back, upper back, your chest, your arms, forearm, your wrist, your neck, your face, your eyes, your jaw tighten. Tighten the whole body. Keep it tight, tight, tight. Hold it, hold it, hold it, and then let it all go.
Speaker 1 00:19:52 Releasing any attention that left away from your body, and you are so deep into the relaxation, you no longer know if your mind or your body relaxing faster. You find yourself in a peaceful, relaxed state, releasing, relaxing, enjoying feeling, limp and easy, limp easy. Finding yourself in a comfortable position, feeling safe and protected. You're now completely relaxed from the tips of your toes all the way to the top of your head. Please take a few more minutes to rest, relax. Listen to the sound of your breathing. Your breath is rhythmical. Enjoy this lovely warm sensation throughout your body.
