This exercise involves slowly tensing and relaxing your muscles in a progressive pattern throughout your body. Start at one end of your body — perhaps your feet — and tense, hold, and relax the muscles counting to five for each step in this area several times. You will soon notice the difference between the tension and relaxed states. Progress in a linear fashion through your muscle groups and end with a tensing and relaxing of the entire body. Studies have shown that with regular practice, PMR can reduce stress levels and reduce depression and anxiety. Some people find that noticing the difference between a tensed and a relaxed muscle state enhances the feeling of relaxation. Given the more active nature of this relaxation strategy, proceed with caution if you have an injury or have recently had surgery. You can also do this activity with focused attention to each muscle group without tensing if preferred.   Here are some additional resources to help guide you: 

• Harvard University: Progressive Muscle Relaxation 

• VA.gov: Progressive Muscle Relaxation 

• Iris Mini: Progressive Muscle Relaxation Guided Exercise