Muscle Relaxation Meditation: Instructions

Begin the muscle relaxation meditation by saying the following instructions in a calm, slow, meditative tone.

1. Visualize the stress floating away as you concentrate on each body section.
2. Starting at your toes: tighten, then release.
Repeat 3 to 5 times.
3. Feel the stress leave your toes.
4. Next, travel to your ankles: flex, then release.
Repeat 3 to 5 times.
5. Feel the stress leave your ankles.
6. Follow up to your knees. Feel the stress leave your knees. Stress is draining from your body.
7. Travel up to you buttocks. Contract, then release.
Repeat 3 to 5 times.
8. Next is your spine. Arch, then straighten and stretch. Repeat 3 to 5 times. Feel the stress leaving your back.
9. Move on to your shoulders. Shrug, then release.
Repeat 3 to 5 times.
10. Slide over to your neck. Drop your chin to your chest. Now lift it to the ceiling. Repeat 3 times. Now turn your chin side to side, first to one shoulder, then the other. Repeat 3 times.
11. Concentrate on breathing again, taking cleansing breaths with your eyes closed.
12. All the stress has now left your body. You are feeling calm and relaxed.