Progressive Relaxation Meditation

Welcome to this guided meditation for releasing back pain. Find a comfortable seated or lying position, and close your eyes. Take a deep breath and exhale slowly, feeling your body begin to relax. As you inhale, imagine yourself in a peaceful meadow, surrounded by tall grass and wildflowers. The sun is shining brightly in the sky, and a gentle breeze carries the scent of fresh flowers to your nose. As you exhale, let go of any tension or pain you may be feeling in your back. Imagine yourself walking through the meadow, feeling the soft grass beneath your feet. As you walk, notice the vibrant colors of the flowers around you, and feel the warmth of the sun on your skin. With each step, you feel more and more relaxed, and any tension in your body begins to melt away. Now, let's begin with the progressive relaxation. Clench your right fist, feeling the tension in your fist and forearm... and release. Feel the tension flow out of your body like a river, carrying away any pain or discomfort with it. Take a moment to notice the feeling of relaxation in your hand and arm. Clench your left fist, feeling the tension in your fist and forearm... and release. Imagine the tension leaving your body, and feeling the muscles in your hand and arm relax completely. Take a deep breath and release any remaining tension. Bend your right elbow and tense your biceps, while keeping your arms relaxed... and release. Let go of any discomfort or pain in your upper back, shoulders or neck. Breathe deeply and exhale, feeling the tension flow out of your body. Bend your left elbow and tense your biceps, while keeping your arms relaxed... and release. Imagine the muscles in your arm becoming softer and more relaxed with every breath you take. Extend your right arm and tense your triceps... and release. Notice how the relaxation flows from your arm into your back, easing any pain or discomfort you may be feeling. Extend your left arm and tense your triceps... and release. Feel the relaxation spread through your body, allowing your muscles to release and let go of any tension. Furrow your brow and raise your eyebrows... and release. Let go of any worries or stress you may be feeling, and focus on the peaceful meadow around you. Notice the beauty and tranquility of your surroundings. Tighten the muscles around your eyes... and release. Imagine the tension melting away like ice on a warm spring day. Take a deep breath and exhale slowly, feeling a sense of calm and relaxation spreading through your body. Tense your jaw by clenching your teeth together... and release. Let go of any tension in your face, and feel the muscles in your jaw relax completely. Press your tongue against the roof of your mouth, with your lips closed, and notice the tension in your throat... and release. Imagine the tension flowing out of your throat like a stream of water, leaving you feeling more relaxed and at ease. Purse your lips tightly... and release. Feel your face becoming softer and more relaxed with each passing moment. Tilt your head back as far as it will go... and release. Take a deep breath and exhale, feeling the tension in your neck and shoulders release completely. Press your chin to your chest... and release. Allow your neck and shoulders to relax fully, releasing any pain or discomfort you may have been experiencing. Raise your shoulders up to your ears... and release. Feel the tension flow out of your body like a waterfall, leaving you feeling more relaxed and at peace. Take a deep breath, fill your lungs completely, hold your breath, exhale and relax. Imagine yourself surrounded by the beauty of the peaceful meadow, feeling relaxed and at peace.