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Progressive muscle relaxation can help reduce stress, anxiety and tension. The aim is to slowly tense and relax your muscles. Let’s have a go.

Lie down if possible or sit in a cosy chair if you prefer. Close your eyes if you feel comfortable to do so. Let’s begin by taking some slow breaths. Begin by breathing out gently and slowly for as long as you can.

Take a nice breath in, through your nose, if possible, but don’t worry if you prefer to breathe in through your mouth.

Let’s do that again. Take a deep, long, slow breath out for as long as you can. You should automatically take a nice breath in.

And one more time, a long, gentle, slow breath out for as long as you can and a nice breath in when you can. As you breathe out let the tension leave your body.

Now let’s move your attention to your feet. Wiggle your toes, and relax. Now tense your toes tight for a few seconds. Hold the tension, and then relax.

Continue to use your breathing throughout this exercise.

Pull the toes towards you to tense the muscles in your lower leg. Hold it there for a few seconds. Now relax.

Try that again. Pull those toes upwards and tighten your leg muscles. Now relax.

Now tighten the muscles in your upper legs by squeezing them together and tighten your bottom. Imagine the tension leaving your body. Now relax.

Moving onto your tummy now. Pull in your tummy muscles and hold it in for a few seconds. And relax. Again, notice the feeling of relaxation.

Tense your hands into a tight fist by your side and tighten those arms. Feel how tense they are for a few seconds. Now relax.

Lift your shoulders up to your ears. Hold it, and relax.

Again, lift those shoulders right up to your ears. Hold it, and relax.

Now gently move your head, slowly to the left side and hold it. Now move it back to the middle. Move your head slowly to the right side. Hold it. And move it back to the middle.

Now finally tense all of your body from your feet, your legs, your bottom, and your arms as tight as you can go. And relax.

We will end with 2 or 3 deep breaths. So long breath out, just take some steady breaths, in and out until you are ready to stop.

Open your eyes. Don’t get up too quickly and I hope you enjoyed that.