In this 10‑minute guided meditation, Badrinath Gella leads listeners through a progressive muscle relaxation (PMR) practice designed to reduce stress and promote sleep. The session begins with a calm introduction, instructions to find a comfortable, interruption‑free position, and reminders to maintain steady breathing throughout. Listeners are guided to tense each major muscle group for about five seconds—starting with the forehead, face, eyes, and neck, then moving through the arms (fists, biceps, triceps, shoulders, upper back), chest, abdomen, lower back, hips, thighs, calves, and feet—while visualizing the tension and its release. After each contraction, a sudden release is prompted, encouraging a sensation of limpness and relaxation. The guide emphasizes mindfulness of breath, gentle visualization of a wave of relaxation traveling from head to toe, and the option to skip any movement that causes discomfort. The session concludes with a final body‑wide relaxation, a reminder to maintain the calm state, and a courteous call‑to‑action to subscribe, like, and share the video.
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Namaste. Progressive muscle relaxation is an exercise that relaxes your mind and body by progressively tensing and relaxing the muscle groups throughout your entire body. You will tense each muscle group vigorously but without straining, and then suddenly release the tension and feel the muscle relax. You will tense each muscle about 5 seconds. If you have any pain or discomfort at any of the targeted muscle groups, feel free to omit that step. Throughout this practice, you may visualize the muscles tensing and wave of relaxation flowing over them as you realize the tension. It is important that you keep breathing throughout the exercise. Now let's begin. Begin by finding a comfortable position, either sitting or lying down, in a location where you will not be interrupted. Allow your attention to focus only on your body. If you begin to notice your mind wandering, you may get different thoughts, but bring it back to the muscle you are working on. Take a deep breath through your abdomen, hold for a few seconds, and exhale slowly. Again, as you breathe, notice your stomach is raising. And your lungs filling with air. As you exhale, imagine the tension in your body being released and flowing out of your body. And again, inhale and exhale. Feel your body already relaxing. As you go through each step, remember to keep breathing. Now, let's begin. Tighten the muscles in your forehead by raising your eyebrows as high as you can. Hold for about 5 seconds and abruptly release, feeling the tension fall away. Now smile widely, feeling your mouth and cheeks tense. Hold for about 5 seconds and release, appreciating the softness in your face. Next, tighten your eye muscles by squinting, by squeezing your eyelids tightly shut. Hold for 5 seconds and release. Now gently pull your head back. As if to look at the ceiling. Hold for 5 seconds and release, feeling the tension melting away. Now feel the weight of your relaxed head and neck sink. Breathe in. Out. In and out. Let go of all the stress. In and out. Now tightly but without straining, clench your fist and hold this position until I say stop. Hold for 5 seconds. And release. Now flex your biceps. Feel that buildup of tension. You may even visualize that muscle tightening. Hold for about 5 seconds and release. Enjoying that feeling of, of limpness. Breathe in and out. Now tighten your triceps by expanding your arms out and locking your elbows. Hold for 5 seconds. And release. Now lift your shoulders up as if they could touch your ears. Hold for 5 seconds and quickly release, feeling their heaviness. Inhale, tense your upper back by pulling your shoulders back, trying to make your shoulder blades touch. Hold for about 5 seconds and release. Tighten your chest by taking a deep breath in, hold for about 5 seconds, and exhale, blowing out all the tension. Now tighten the muscles in your stomach by sucking in. Hold for 5 seconds and release. Gently arch your lower back. Hold for about 5 seconds. Relax. Feel the limpness in your upper body, letting go of the tension and stress. Hold for about 5 seconds and relax. Tighten your buttocks. Hold for 5 seconds. Release. Imagine your hips falling loose. Tighten your thighs by pressing your knees together as if you were holding a penny between them. Hold for about 5 seconds and release. Now flex your feet, pulling your toes towards you and feeling the tension in your calves. Hold for about 5 seconds and relax. Feel the weight of your legs sinking down. Curl your toes under, tensing your feet. Hold for 5 seconds and release. Now imagine a wave of relaxation slowly spreading through the body, beginning at your head and going all the way down to your feet. Feel the weight of your body. Feel the weight of your relaxed body. Breathe in and out, in and out, in and out. You are completely relaxed. Maintain this relaxation and see you again. If you like this video, please do not forget to subscribe our channel, like the video, and share it with your friends. Thank you. Namaste.
