Progressive Muscle Relaxation

Progressive muscle relaxation will help you recognise the difference between tension and relaxation in each of the major muscle groups. Being able to distinguish between tense and relaxed state is important. It helps you drain the tension from your muscles and identify trouble spots which you can pay more attention to in the future. You will also be able to bring your muscles to a deeper state of relaxation.

Give yourself one to two weeks time to practise. Your goal should be to relax your entire body in about twenty minutes

Guidelines for practice

  • Allow yourself sufficient time in a quiet space to practice.
  • Don't rush yourself.
  • Practice regularly.


If you have a tendency to dissociate (e.g. feel like you are not in your body), have a history of childhood abuse/trauma, and/or experience psychosis, it is strongly recommended that you do not use this relaxation exercise except with the assistance of a mental health professional.

Download the audio file (mp3 file, 22 MB, 12 min)