This is an opportunity to positively affect all of your muscles and increase awareness of when they are tense and what it feels like when they are relaxed. For each muscle group, first bring your awareness to that area and just notice what it feels like. Then do the tightening and releasing as described. You may notice a tendency to hold your breath as you tighten the various muscle groups. Make an effort to continue breathing and keep your belly relaxed as you tense surrounding muscles.
Click on the following link to download a transcript of this recording: Progressive Muscle Relaxation Transcript.
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