Internal Family Systems (IFS) Therapy Bundle (444 pages)

Technique 2: Progressive Muscle Relaxation (guided meditation available @therapycourses - youtube/insight timer)

Find a Comfortable Position: Sit or lie down in a quiet, comfortable place where you won't be disturbed. Close your eyes and take a few deep breaths to relax your body. Tense and Release Muscles: Start with your toes. Curl them tightly and hold the tension for five seconds. Release the tension and focus on the feeling of relaxation in your toes. Move Up Your Body: Progressively move up your body, tensing and then relaxing each muscle group: Feet: Flex your feet, hold for five seconds, then release. Calves: Tighten your calf muscles, hold for five seconds, then release. Thighs: Squeeze your thigh muscles, hold for five seconds, then release. Buttocks: Clench your buttocks, hold for five seconds, then release. Abdomen: Tighten your abdominal muscles, hold for five seconds, then release. Chest: Take a deep breath and hold it, tightening your chest muscles, then release. Hands: Clench your fists, hold for five seconds, then release. Arms: Tighten your arm muscles, hold for five seconds, then release. Shoulders: Shrug your shoulders up to your ears, hold for five seconds, then release.