In this Friday Healing session, we dive into a full‑body Progressive Muscle Relaxation (PMR) practice designed to release built‑up tension and cultivate lasting calm. You’ll be gently guided through each muscle group—from the soles of your feet to the crown of your head—using imagery, breath awareness, and micro‑movements to deepen your mind‑body connection. Backed by neuroscience and real‑world listener stories, this episode shows you how a simple tension‑and‑release cycle can reset your nervous system anytime, anywhere.

Key Takeaways

• You’ll learn a step‑by‑step PMR sequence to systematically contract and release every major muscle group.
• Discover the physiology behind PMR—how contrast signals to the vagus nerve translate into lowered heart rate and reduced cortisol.
• Find out how mental rehearsal and micro‑movements can deliver similar benefits when you’re short on time or space.
• See how personalized anchors (scents, stones, mantras) make relaxation more accessible and sustainable.
• Hear evidence from a 2019 University of Queensland trial showing a 32 % stress‑reduction after just two weeks of daily PMR.

What You’ll Discover

• How to ground yourself in the present before beginning any relaxation practice.
• The precise inhale‑hold‑exhale pattern for each body region, with vivid imagery to deepen release.
• Techniques for noticing and witnessing emotions that arise as your body softens.
• Creative ways to integrate mini‑PMR breaks into your morning routine, workday, and bedtime.
• Strategies to track your progress—journal prompts and sensory inventories that reinforce calm.

Resources Mentioned

• Anderson et al., 2019 randomized trial on PMR at the University of Queensland
• Free online guide to Progressive Muscle Relaxation (PDF)
• Lavender scent strip for enhanced bedtime relaxation
• Worry beads or grounding stones as tactile anchors
• Spreaker page and show notes with timestamped chapters

Next Episode Preview
In our next main session, we’ll explore Understanding Triggers in Trauma Recovery, learning to recognize subtle signals in mind and body and forging pathways to choice and safety.
📩 Have questions or want to share your experience? Reach out at [email protected].

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