JPMR Exercise
Introduction:
Today, we're going to guide you through the Jacobson Progressive Muscle Relaxation exercise,
designed to help you release tension and promote relaxation.
Before we begin, let's briefly understand the principle behind JPMR. Throughout our day, stress,
anxiety, and other unpleasant emotions can create tension in our bodies. Often, this tension
goes unnoticed. So, with the help of JPMR, we can intentionally bring our awareness to these
sensations of tension and stress, and thereby, learn to let go through relaxation.
Preparation:
- No physical injuries or medical condition that can cause muscle pain. Doctor’s guidance
required.
You can sit back comfortably, soften your gaze or close your eyes if that feels right, as you take
this time to engage in your deep breathing.
Loosen your forehead and jaw, and relax your shoulders. Check in with your body – wherever
you are holding tension, you soften and release it.
Focus on Breath:
Now, gently tune into your current breath – notice how it feels as you breathe in and out, and
how your chest rises and falls with each breath. Try to lengthen your breath with each inhale,
allowing air to reach deeper and deeper into your chest and down to your belly. Breathing in
through your nose, and slowly and purposefully out of your mouth... Notice how deep your
breaths can be – with your exhale just a little bit longer than your inhale. Let your breath feel
natural, relaxed and even. Let go of any tension with each exhale.
Hand Tension:
Now, clench your fists tightly, feeling the tension in your hands and forearms. Hold this tension
for 5, 4, 3, 2 and release. Notice how your hands feel as the tension melts away.
Arm Tension:
Next, bring your arms towards your shoulders, tensing your biceps and upper arms. Feel the
tightness... 5, 4, 3, 2 and release. Let your arms become soft and relaxed.
Shoulder Tension:
Raise your shoulders towards your ears, creating tension in your neck and shoulders. Hold it for
a moment... 5, 4, 3, 2 and let your shoulders drop. Feel the relaxation spread through your
body.
Neck Tension:
Now, gently tilt your head back, stretching your neck muscles. Hold for 5, 4, 3, 2 and return your
head to a comfortable position, releasing any tension.
Facial Tension:
Scrunch up your face by squeezing your eyes shut and clenching your jaw. Feel the tightness...
5, 4, 3, 2 and let it all go, allowing your face to soften.
Chest Tension:
Take a deep breath, filling your chest with air and hold your breath for 5, 4, 3, 2 and slowly
exhale, letting go of any tightness.
Lower Back Tension:
Arch your lower back slightly, feeling a gentle stretch. Hold for 5, 4, 3, 2 and release, letting your
back relax.
Stomach Tension:
Now, tense your stomach muscles by pulling them in really tight. Feel the tension... 5, 4, 3, 2
and release, letting your abdomen relax fully.
Leg Tension:
Straighten your legs and point your toes outward, creating tension in your thighs. Hold it for 5, 4,
3, 2 and release, allowing your legs to become limp.
Foot and Calf Tension:
Curl your toes toward yourself, creating tension in your calves and feet. Hold the tension for 5,
4, 3, 2 and relax.
Full Body Relaxation:
Now take a moment to scan your entire body, checking for any remaining tension. [Longer
Pause] Release any lingering tightness... and focus on the sensation of relaxation spreading
throughout your body.
Closing:
Let’s take a few deep breaths. Imagine breathing in positive energy, energizing every muscle,
every nerve and every cell of your body... and visualise releasing any remaining stress or
tensionwith each exhale.
Take this moment to truly thank your body for doing all that it has done for you.
And whenever you are ready, you can gently open your eyes and come back to this beautiful
world that awaits you.
Reflection:
Take a moment to reflect on how your body feels now after completing this exercise. Carry this
sense of relaxation with you as you move forward in your day.
