Deep Progressive Muscle Relaxation (Script)

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Document format: PDF
Word count: 900
Approx. read time: 15 Min

Download guided meditation script for deep progressive muscle relaxation exercise. This script was written by a professional mindfulness coach and will help you to relax every one of your muscles, one by one, by creating tension, and then letting this tension go.

Progressive muscle relaxation (PMR) is a technique that involves tensing and then relaxing different muscle groups in your body in a systematic way to release tension and promote a state of physical and mental relaxation, which can help with managing stress and anxiety, reducing pain, improving sleep, and enhancing overall well-being.

It can be done anywhere and it's recommended to practice PMR regularly to see the most benefits.

You can use this guided meditation script to create your own meditation audio or video for commercial use and for sale. Please choose the "Professional / Business" pricing option from the menu above.

If you're making your own guided meditations, consider adding some relaxing meditation music.

Learn more about progressive muscle relaxation.

Here's a snippet from this PMR exercise:

Script For Deep Progressive Muscle Relaxation Exercise (15 Min)

Welcome to this progressive muscle relaxation exercise. Today, you will relax every one of your muscles, one by one, by creating tension, and then letting this tension go.

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 as we begin to relax your muscles…

Breathe in deeply again… if you need to readjust at any point from here, you may do so at any time… and breathe deeply once more...

Allow your breath to return to a natural flow... Let it slow down a little and relax you even more…


Feel your body breathing on its own…


Now, be comfortable… relaxed… calm…


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


Bring all of your attention now to the very tips of your fingers… allow yourself to imagine a gentle relaxation starting in your fingertips…


This is such a relaxing sensation...

Learn more about the purpose and benefits of guided meditation.

Included files

Personal use

  • 1. Script For Deep Progressive Muscle Relaxation (PDF 92.94 KB)

Professional / Business use

  • 1. Script For Deep Progressive Muscle Relaxation (PDF 92.94 KB)

How you can use downloaded content

All downloads come with lifetime, royalty free license.

With the "Personal use" option you can use it for your own personal enjoyment (to listen or read at home, in your car, while working, travelling, exercising, and so on).

With the "Professional use" option you can use it to support your business or use it commercially (to promote your service or product, to enhanse your services, or to create derivative products). For example, when you purchase a meditation script or audio you can use it to record your own guided meditations or to make videos for a monetized YouTube channel.

You are not allowed to re-sell / distribute downloaded content or to claim the authorship. Learn more about limitations


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