[Video] 6-Minute Guided Meditation for Progressive Relaxation

Feeling physically tense or mentally drained? This 6-minute guided progressive relaxation meditation gently releases muscle tension and calms the nervous system, helping you feel more grounded, rested, and restored.

Why Practice a 6-Minute Progressive Relaxation Meditation?

Progressive relaxation is a technique that systematically relaxes different muscle groups in the body. In just six minutes, it can reduce physical stress, soothe anxiety, and promote a sense of calm. Practicing regularly can improve sleep, lower blood pressure, and boost your overall sense of well-being.

How to Perform the 6-Minute Progressive Relaxation Meditation

Follow these guided steps to deeply relax your body from head to toe:

Step 1: Prepare and Settle In (0-1 min)

• Sit or lie down in a comfortable and quiet space.

• Close your eyes and take a few deep, calming breaths.

• Allow your body to settle and your awareness to come inward.

Step 2: Tense and Release Muscle Groups (1-5 min)

• Start at your feet: gently tense the muscles for a few seconds, then release.

• Move upward: legs, hips, abdomen, chest, arms, shoulders, neck, and face.

• With each release, notice the difference between tension and relaxation.

• Continue breathing slowly and deeply as you move through each area.

Step 3: Rest in Full-Body Relaxation (5-6 min)

• Once you’ve relaxed every muscle group, bring awareness to your whole body.

• Enjoy the sense of lightness, calm, and spaciousness.

• Take a few more deep breaths before gently returning to the present.

Tips to Improve Your Meditation Experience

• Don’t over-tense the muscles—gentle engagement is enough.

• Practice before bed or after a stressful day to support deep rest.

• Use a guided audio or video to pace your session easily.

Start Your 6-Minute Guided Progressive Relaxation Meditation Now!

Ready to let go of tension and unwind? Press play on the video below to begin your relaxing journey through progressive muscle release.

Frequently Asked Questions (FAQ)

Is progressive relaxation good for sleep? Yes. It helps calm the nervous system and release body tension, making it easier to fall asleep.

What if I have trouble feeling the muscle tension? That’s okay. Focus on the intention of tensing and releasing—you’ll still receive the benefits.

How often should I do progressive relaxation? You can practice daily or whenever you feel physical or mental stress building up.