Free 10 Minute Deep Progressive Muscle Relaxation Guided Meditation Script [PDF]

Welcome to this progressive muscle relaxation meditation, today you will relax every one of your muscles, one by one.

So, make sure you are in a comfortable position so that all parts of your body are fully supported.

Take a deep breath in, making any last movements or adjustments before becoming still.

And as you exhale, let your body relax into a motionless state.

Breathe in deeply again.

If you need to readjust at any point from here, you may do so at any time.

But you will probably become so very relaxed you won’t even want to move.

Allow your breath to return to a natural flow.

Let it slow down a little and relax you even more.

(Pause)

Feel your body breathing on its own.

(Pause)

Comfortable.

Relaxed.

Calm.

(Pause)

Your breath will be guiding you into relaxation during this session and for the rest of your life.

(Pause)

Bring all of your attention now to the very tips of your fingers.

Allow yourself to imagine a gentle relaxation starting in your fingertips.

(Pause)

Such a relaxing sensation.

(Pause)

Now let this feeling spread to your palms, carrying with it a magnificent ability to release tension.

(Pause)

Focusing only on the relaxation in your hands.

And how beautiful it is.

(Pause)

Your hands have never felt so loose.

All of the intricate muscles have let go and returned to their original state of perfection.

(Pause)

Feel grateful for this profound relaxation.

(Pause)

Wonderful.

Now take this sensation in your hands, and let it travel slowly up your arms, relaxing your muscles along the way.

You’re forearms.

Upper arms and elbows.

Allow the muscles in your shoulders to be relaxed.

Your shoulder blades slowly relax as well.

And now your spine starting at the very top, all of the muscles surrounding these bones let go and relax.

Your entire back.

All of the muscles are relieved of tension and strain.

This relaxation goes to your chest and ribs slowly melting away all of the muscles here.

Feel relaxation spreading to your abdomen.

Deeply relaxing the muscles in your digestive system.

Allow your muscles to let go here and any tension to dissipate completely.

Now to your pelvis and hips focusing on the relaxation traveling here feeling grateful for all this wonderful calmness you feel.

Follow the relaxation as it goes down each leg traveling slowly yet taking care in letting each muscle completely let go of any tension.

Your knees are completely supported.

Down to your shins feel the muscles let go.

Now the calves on the backside letting the muscles loosen here as well.

All the way to the ankles, feel the intricate muscles in the ankles slowly let go and return to a state of perfection.

Now your feet starting with the heels begin to deeply relax.

The arches of your feet let go of any strain they’ve ever had.

The tops of your feet open and become loose and relaxed.

All the way to the tips of your toes, feel each toe relaxing on its own.

Your entire body from the neck down is so relaxed that none of your muscles want to move all they want to do is restore and rebuild to a state of organization and strength.

Allow for a moment to experience your body from the neck down feeling more relaxed than it has ever been.

The relaxation in your body is traveling up your neck now, draw your attention to the throat and back of the neck and allow any muscles to start to loosen.

Feel relaxation going into your entire jaw allowing it let go of any strain and tension you’ve ever held here.

Your mouth, nose, ears and eyes all relax simultaneously.

Now bring all of your focus to the 3rd eye, it is located a little above the area in between the eyebrows.

This is the place where you can access ultimate relaxation.

Breathe in deeply, concentrating on the 3rd eye.

Breathe out, expand your relaxation to your entire head and brain.

You are now encompassed in relaxation.

Enjoy it.

Be grateful for it.

Good.

Whenever you are ready, return your awareness to the present moment.

Your body has returned to the natural state of harmony through relaxation.

Continue your day feeling refreshed, renewed and full of energy.

Save significantly with our Bundle offers

This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

Instant Download

• Digital Download
• Digital file type(s): 1 PDF
• Your files will be available to download once payment is confirmed

Frequently Asked Questions