Progressive Relaxation Countdown
Materials Needed
Feeling
Rushed
How to Do It
Close your eyes and perform a quick body scan, starting at your feet and working up to your head. As you scan each part of your body, mentally count down from 10 to 1, relaxing that area with each number. By the time you reach your head, you should feel more relaxed and in control.
Why It Works
Progressive relaxation combined with a countdown helps to slow your mind and body, reducing the urgency of the rushed feeling.
Guided Practice
Lie down or sit in a position that feels supportive and comfortable. Close your eyes, and start to notice your body against the surface beneath you—the points of contact, the weight of your limbs. Think about the sensation of your muscles slowly relaxing, as if they are sinking deeper with each exhale. Let your attention move from your toes up through your body, noticing any areas that feel particularly heavy or relaxed.
Continue sitting comfortably, as you now deepen your focus with a few more breaths. As you exhale, imagine counting down from ten to one, with each number bringing you into a deeper state of relaxation. Feel the sensation of each breath moving through your body, perhaps noticing a softening with each exhale or a gentle release of tension. As you count down, let your awareness move from your head to your toes, relaxing each part of your body as you go. If you lose count, gently bring your attention back to your breath and start again from the number that feels right to you, trusting your body to guide the process.
As you continue the countdown, feel your body becoming heavier, sinking deeper into the surface beneath you. Notice the weight of your arms and legs, perhaps sensing a feeling of grounding or stability, or maybe a sense of lightness and freedom. Allow your mind to become quiet, letting go of any thoughts or worries. With each breath, feel a deeper sense of calm and ease. As you relax more fully, you might begin to notice any subtle patterns or beliefs that arise, perhaps sensing how these have been held in your body, or how they might be gently releasing.
As you reach the lower numbers, feel your entire body in a state of deep relaxation. Notice if there is a sense of stillness or movement within you, perhaps a gentle pulsing or a soft vibration. Allow yourself to be fully present with whatever sensations or feelings arise. As you become more immersed in this state, images or memories might naturally come to mind, perhaps related to feelings of comfort, safety, or openness, or maybe something else entirely. Allow these images to gently surface, noticing their presence without needing to analyze or change them.
When you reach one, take a moment to notice the overall sense of relaxation in your body. Perhaps there is a sense of completeness or wholeness, or maybe a feeling of openness or curiosity about what comes next. Allow yourself to stay in this relaxed state for a few more breaths, enjoying the sense of calm and ease. When you feel ready, gently bring your awareness back to your surroundings, slowly opening your eyes and taking a moment to transition back into your day, carrying this sense of relaxation with you.