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JPMR Script

The document provides a guided script for Jacobson’s Progressive Muscle Relaxation (JPMR), which encourages participants to settle into a comfortable position and focus on their breathing. It involves systematically tensing and relaxing various muscle groups to promote relaxation and awareness of bodily sensations. The script concludes by guiding participants to gradually return to a state of alertness while maintaining a sense of calm.

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priya.05sh06
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13 views1 page

JPMR Script

The document provides a guided script for Jacobson’s Progressive Muscle Relaxation (JPMR), which encourages participants to settle into a comfortable position and focus on their breathing. It involves systematically tensing and relaxing various muscle groups to promote relaxation and awareness of bodily sensations. The script concludes by guiding participants to gradually return to a state of alertness while maintaining a sense of calm.

Uploaded by

priya.05sh06
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Jacobson’s Progressive Muscle Relaxation (JPMR) – Guided

Script

Before we begin, take a moment to settle into a comfortable position. You may sit with your feet flat
on the ground or lie down with your arms resting by your sides. Allow your body to be supported,
without effort. Let go of any need to hold yourself up. If you feel comfortable, gently close your
eyes… or simply soften your gaze. Take a slow, deep breath in through your nose… and exhale
gently through your mouth. Again, breathe in… filling your lungs completely… and slowly exhale,
allowing your body to begin to soften. One more time… inhale deeply… and exhale, releasing any
immediate tension. Now, bring your attention to your body. Simply notice how you feel in this
moment. Notice areas of tension, and areas of ease. Notice your breathing, your posture, and the
contact of your body with the surface beneath you. There is nothing to change right now—just
observe. As you continue to breathe naturally, allow your body to become a little heavier and more
relaxed with each exhale. Now gently clench your fists tightly. Hold the tension… 5… 4… 3… 2…
1… and release. Let your fingers relax completely. Notice the contrast between tension and
relaxation. Now tighten your forearms… hold… and release, allowing your arms to feel loose and
heavy. Raise your shoulders up towards your ears. Hold the tension… and release… letting them
drop gently. Feel the sense of heaviness and ease. Now bring attention to your face. Raise your
eyebrows and tighten your forehead… hold… and relax. Close your eyes tightly… hold… and
release. Clench your jaw… hold… and then let it soften. Let your entire face relax. Gently press
your head back slightly, without strain… hold… and release, bringing it back to a comfortable
position. Notice the relaxation in your neck. Take a deep breath in, expanding your chest… hold for
a moment… and exhale slowly, letting go of any tension. Allow your breathing to return to a calm,
natural rhythm. Now tighten your stomach muscles… hold… and release. Let your abdomen soften
completely. Tighten your thighs… hold… and release, feeling the tension melt away. Now point
your toes downward, tightening your calves… hold… and release. Let your legs feel heavy and
relaxed. Now bring your awareness to your entire body. Notice the sense of relaxation spreading
from head to toe. Allow yourself to rest in this state for a few moments. Take one slow, deep breath
in… and exhale gently. When you are ready, begin to bring your awareness back. Slowly deepen
your breath. Gently move your fingers and toes, bringing small movements back into your body.
And when you feel comfortable, slowly open your eyes. Carry this sense of calm and relaxation with
you.

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