{"id":152211,"date":"2024-03-03T14:56:49","date_gmt":"2024-03-03T19:56:49","guid":{"rendered":"https:\/\/effectsofanxiety.net\/archives\/152211"},"modified":"2024-03-03T14:56:49","modified_gmt":"2024-03-03T19:56:49","slug":"cued-progressive-muscle-relaxation-a-meditation-for-anxiety","status":"publish","type":"post","link":"https:\/\/effectsofanxiety.net\/archives\/152211","title":{"rendered":"Cued Progressive Muscle Relaxation | A Meditation for Anxiety"},"content":{"rendered":"
https:\/\/www.youtube.com\/watch?v=s91nu9Q-0D8<\/div>00:00:03<\/a>Welcome everybody to this video on\u00a0 cued progressive muscular relaxation\u00a0\u00a0 one of many techniques for meditation\u00a0 to help cope with anxiety and depression\u00a0\u00a0 i’m your host dr donnelly snipes meditation and\u00a0 cute progressive muscular relaxation can help\u00a0\u00a000:00:20<\/a>calm your stress response so you can use energy to\u00a0 improve the next moment instead of staying stuck\u00a0\u00a0 when you’re stressed you often tense your muscles\u00a0 reducing blood flow increasing pain and fatigue\u00a0\u00a0 the goal of cute progressive muscular relaxation\u00a0 is to help you become more aware of tension\u00a0\u00a000:00:40<\/a>in your body and be able to release it in\u00a0 the moment instead of letting it build up\u00a0\u00a0 cute progressive muscular relaxation can also\u00a0 be helpful for people who have difficulty\u00a0\u00a0 sleeping because they can’t turn off their mind\u00a0\u00a000:00:59<\/a>in cued progressive muscular relaxation\u00a0 you’re going to move from the top of your head\u00a0\u00a0 to the tips of your toes imagining pushing\u00a0 the stress and bad energy out of your body\u00a0\u00a0 try it with your arms in your upper arms tense\u00a0 them as tight as you can possibly tense them00:01:19<\/a>feel them being tight and then relax as you\u00a0 relax feel the blood moving through your arms\u00a0\u00a0 and pushing out that bad\u00a0 energy nourishing your muscles as with any meditation it’s important to examine\u00a0 your surroundings and make sure you’re safe from\u00a0\u00a000:01:40<\/a>interruption make sure you’re in an environment in\u00a0 which you feel safe and can relax you’re not going\u00a0\u00a0 to be disturbed by the phone by the dog barking\u00a0 by the ups man for cute progressive muscular\u00a0\u00a0 relaxation it is preferable to be able to lay down\u00a0 but at least get comfortable wherever you’re at\u00a0\u00a000:02:02<\/a>if you’re not comfortable closing your eyes\u00a0 pick a stationary object in the room to focus\u00a0\u00a0 on it can be a vase a candle a spot on the wall\u00a0 something that you can focus your attention on begin by turning attention to your body just kind\u00a0 of do a scan notice where is their tension right\u00a0\u00a000:02:25<\/a>now where is this their discomfort you may\u00a0 not have even noticed it until you started\u00a0\u00a0 looking for it now focus on your breath\u00a0 i want you to breathe in for four hold00:02:45<\/a>exhale try that again breathe in hold and exhale now when you breathe\u00a0 in notice your belly expand00:03:10<\/a>hold as you exhale feel your belly\u00a0 deflate and push out that\u00a0\u00a0 negative energy again breathe\u00a0 in feeling your belly expand00:03:25<\/a>hold and exhale feeling your belly deflate now when you breathe in notice the cool\u00a0 refreshing air as it passes through your nose\u00a0\u00a000:03:41<\/a>feel it moving through and\u00a0 nourishing your entire body hold exhale00:03:57<\/a>again breathe in feel the refreshing\u00a0 air nourishing your body hold and exhale now each time you tense\u00a0 a muscle group i want you to inhale\u00a0\u00a0 as you hold your muscles tense\u00a0 you’re going to hold your breath\u00a0\u00a000:04:23<\/a>as you exhale you’re going to tell yourself relax\u00a0 and feel the negative energy leaving your body\u00a0\u00a0 we’ll start with the scalp imagine a\u00a0 string pulling your ears back and your\u00a0\u00a0 eyebrows up tense that scalp\u00a0 as hard as you can and inhale00:04:46<\/a>hold that position hold your breath now exhale and relax feeling the negative energy\u00a0 moving out of your scalp and down out your body tense your scalp again inhale holding your breath00:05:19<\/a>exhale relax and feel the\u00a0 negative energy leaving your body now move down to your face inhale\u00a0 and squinch up your face really tight\u00a0\u00a0 as tight as you can and hold00:05:43<\/a>exhale and relax your face feel the blood moving through\u00a0 the skin on your cheeks inhale and tighten your face again hold00:06:04<\/a>and exhale feeling your face relax move down to your jaw tighten your jaw\u00a0 clench your teeth as you inhale and hold exhale and relax letting your jaw just\u00a0 drop open inhale and tense your jaw00:06:38<\/a>hold exhale and relax letting your jaw fall open now go\u00a0 back up to your top of your head scan and feel the\u00a0\u00a0 blood moving through your scalp and your face\u00a0 and your jaw and all of those muscles relaxing00:07:01<\/a>inhale and pull your shoulders to your ears\u00a0 tightening your neck and your shoulder muscles hold and relax00:07:18<\/a>feel your shoulders dropping again inhale bring your\u00a0 shoulders to your ears hold exhale and let those shoulders fall\u00a0 and relax falling deeper into the chair\u00a0\u00a000:07:45<\/a>now move back to your shoulder blades and\u00a0 imagine you’re squeezing a pencil between\u00a0\u00a0 your shoulder blades as you inhale\u00a0 and squeeze those shoulder blades hold00:08:01<\/a>exhale and relax pull those shoulder blades back together\u00a0 again squeezing as tight as you can\u00a0\u00a0 pushing all of that stress out of those muscles00:08:21<\/a>exhale and relax feel the\u00a0 tension leaving those muscles now move to your upper arms your biceps tighten\u00a0 your upper arms as tight as you can hold exhale and relax feel all of that\u00a0 energy moving towards your fingertips\u00a0\u00a000:08:49<\/a>moving the bad energy away inhale\u00a0 again tightening those upper arms hold and relax feeling the energy\u00a0 move down to your fingertips00:09:12<\/a>now tighten your fists inhale tighten your fists\u00a0 and curl them up to tighten your forearm and\u00a0\u00a0 your fists really grab all that negative energy\u00a0 that’s been pushed down there hold it and as you\u00a0\u00a0 exhale relax and feel the energy just\u00a0 leaving your fingertips all the bad energy00:09:43<\/a>let’s do that again inhale tighten your\u00a0 fists and curl them up hold all that tension exhale relax and feel that negative energy being\u00a0 pushed out as the blood is drawn to your fingers now tighten your shoulder blades\u00a0 again because a lot of people store\u00a0\u00a000:10:12<\/a>tension all the way up in\u00a0 their upper back hold that exhale and relax now tighten your chest muscles\u00a0 kind of like if you were the hulk\u00a0\u00a000:10:37<\/a>tighten your chest muscles as you inhale and hold exhale and relax the chest muscles cover your heart we want to\u00a0 disperse all of the stress from that area so\u00a0\u00a000:11:03<\/a>inhale and tighten those\u00a0 chest muscles again and hold feel like you’re grabbing all that\u00a0 stress and all that negative energy exhale and relax00:11:23<\/a>and feel the blood moving through that\u00a0 area pushing out all of the tension move down to your stomach tighten your\u00a0 stomach curl up like you’re curling into\u00a0\u00a0 a little ball tighten tightening your stomach\u00a0 muscles as you inhale easier said than done00:11:48<\/a>relax as you exhale again tighten those abdominal\u00a0 muscles as you inhale and hold as you exhale start to relax\u00a0\u00a000:12:09<\/a>you’ll feel the relaxation in your\u00a0 stomach as well as your lower back now move down to your glutes or your\u00a0 butt whatever you want to call it\u00a0\u00a0 tighten those muscles as tight as you can00:12:27<\/a>inhale and hold exhale as you relax one more time inhale and tighten\u00a0 those glutes as tight as you can00:12:51<\/a>hold exhale and relax feeling the\u00a0 blood coursing and pushing\u00a0\u00a0 that negative energy down towards your toes00:13:09<\/a>tighten your thighs as you inhale hold and keep it tight exhale and relax again inhale and tighten those thighs\u00a0 as tight as you can a little bit tighter00:13:39<\/a>hold exhale and relax notice the feeling of warmth as\u00a0 the blood moves the energy down towards your toes now tighten your calves as you\u00a0 inhale by pointing your toes00:14:04<\/a>hold exhale and relax start to feel the warmth moving\u00a0 through your calves and into your toes00:14:23<\/a>inhale and point your toes tightening\u00a0 those calves as tight as you can exhale and relax now flex your feet as you inhale\u00a0 tighten those shins as tight as you can00:14:51<\/a>hold exhale and relax one more time inhale as you tighten\u00a0 those shins flexing your feet and hold00:15:17<\/a>exhale and relax you’ve pushed all\u00a0 that energy down towards your toes\u00a0\u00a0 now inhale and curl your toes curl your feet up as\u00a0 tiny as you can get them curling those toes tight hold and relax your feet exhale00:15:49<\/a>inhale and curl your toes hold and relax00:16:04<\/a>notice how calm and relaxed your body feels try to\u00a0\u00a0 make it relaxed even more try to make\u00a0 it go even more limp as you inhale hold00:16:25<\/a>exhale and relax feeling yourself sinking\u00a0 deeper into your seat and last time inhale hold exhale feeling yourself\u00a0 sinking deeper into your seat sit and notice how you feel
Source : Youtube<\/a><\/div><\/div>","protected":false},"excerpt":{"rendered":"

https:\/\/www.youtube.com\/watch?v=s91nu9Q-0D800:00:03Welcome everybody to this video on\u00a0 cued progressive muscular relaxation\u00a0\u00a0 one of many techniques for meditation\u00a0 to help cope with anxiety and depression\u00a0\u00a0 i’m your host dr donnelly snipes meditation and\u00a0 cute progressive muscular relaxation can help\u00a0\u00a000:00:20calm your stress response so you can use energy to\u00a0 improve the next moment instead of staying stuck\u00a0\u00a0 when … Continue reading Cued Progressive Muscle Relaxation | A Meditation for Anxiety<\/span><\/a><\/p>\n","protected":false},"author":3,"featured_media":152212,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[192],"tags":[],"class_list":["post-152211","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-transportation"],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/effectsofanxiety.net\/wp-content\/uploads\/2024\/03\/1709495810-maxresdefault.jpg","_links":{"self":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152211","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/comments?post=152211"}],"version-history":[{"count":0,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/posts\/152211\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media\/152212"}],"wp:attachment":[{"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/media?parent=152211"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/categories?post=152211"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/effectsofanxiety.net\/wp-json\/wp\/v2\/tags?post=152211"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}