In this article I’m going to show you how to relax with a relaxation technique that progressively relaxes your mind and body. This easy relaxation exercise will not only help reduce the stress you hold, but it will help you relax your mind, and melt away any anxiety and tension you might be feeling.

For more explanation on how to utilize a very easy relaxation-meditation process see my article at this link: (

I have a number of audio programs on the subject of relaxation and stress relief, but this article will help you see how easy it is and how you can apply it yourself any time of the day.

One of the big reasons why you should do a relaxation technique like the one described below is because you can read about relaxation techniques or relaxation exercises but until you experience how to relax yourself it is only an intellectualization.

The self-guided script below is an interactive one in which you participate in your
own relaxation experience.

Relaxation Technique Script

This session should not be done while you are doing anything else, and you should plan on being undisturbed for the next 10 minutes or so. Affirm to yourself that relaxation techniques such as this one are the most important thing for you to be doing at this moment.

In order to know how to relax you will want to arrange yourself as comfortably as possible for this guided relaxation technique.

You can do this with your eyes open or closed, but you’ll likely receive more benefit from this relaxation technique with your eyes closed in-between reading the steps of the procedure.

If you are ready to begin now start with a focus on your breath. Breathe in slowly and deeply through your nose filling your lungs and holding the breath for just an instant.

Then as you exhale gently through your mouth release the feelings of tension in your body.

You’ll notice that this process alone starts a relaxation in you.

Allow yourself permission to let go and relax.

Let your breathing find its own gentle pace.

Now bring your focus of attention to your left leg. Gently tense the muscles and hold the tension for a few seconds. Then release it. Now do the same with the right leg. Tense the muscles in your right leg, and then release it.

Now bring your attention to the muscles in your stomach and abdomen. Tense them slightly. Hold the contraction for a few seconds, and then release it.

As the muscles let go, feel yourself becoming more loose and limp as you slip deeper and deeper into relaxation.

Next, make a fist with your right hand. Squeeze it tightly and hold the tension for a few seconds, and then let it go.

Now tense your right arm. Keep it stiff and rigid for a few seconds, and then let go.

Make a fist with your right hand, squeezing it quite tightly. Hold it for a few seconds, and then release it. Notice tension releasing and melting away as you let go.

Tense the muscles in your fist and left arm and hold the tightness for a few seconds. As you release the tension feel yourself relaxing more and more.

Now bring your attention to your face and neck. Tense the muscles in your neck and hold attention, and then let go.

Press your lips together tightly. Hold attention for a moment and then relax.

Wrinkle your brow, and hold your eyes tightly shut. Then relax and feel the tension dissolving away from you.

Repeat these thoughts in your mind:

I am still and relaxed.
My breathing is calm and regular.
I feel light and relaxed.
My pulse is calm and regular.

My legs feel comfortably warm and relaxed.

I am naturally becoming more relaxed with every breath I take.

I feel deeply relaxed, serene, and tranquil.

Next relax your face by separating your teeth slightly. Notice that as you do this your face and body  relax even more than they were just a little while ago.

Take a comfortable breath in, hold it for a second, and then release it gently out your mouth. Feel the relaxation throughout your body.

If you can identify any tension in your body, turn your awareness to it now, and take another pleasurable deep breath. As you exhale, allow the last trace of residual tension to flow from you.

It is now time to return to your normally active state. There is no rush. Begin to move your fingers and toes and stretch yourself out while returning and be aware of your calm and peaceful state.

Know that you are becoming a more calm, tranquil, and peaceful person as you return to your normal activities.

Related Video

I created a guided meditation video titled “Relaxation Techniques to Reduce Stress and Anxiety” you may want to watch.


If you’d like an audio program leading you through progressive relaxation you will find it at this link:

For more peace of mind there is an audio program at this link:

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