Practical examples of guided progressive muscle relaxation scripts you can actually use

Short, everyday examples of guided progressive muscle relaxation scripts

Let’s start with the kind of script you could use in real life on a Tuesday afternoon, not just in a perfect spa setting. These short examples of guided progressive muscle relaxation scripts work well when you only have 5–10 minutes and want something simple you can remember.

Imagine you’re guiding yourself or someone else:

“Sit back in your chair with your feet flat on the floor. Let your hands rest loosely in your lap. Take a slow breath in through your nose… and out through your mouth.

Now bring your attention to your hands. Curl your fingers into a fist. Not so tight that it hurts—just firm enough to feel the tension. Hold that tension for 5… 4… 3… 2… 1… and release. Let your fingers uncurl and feel the difference between tension and softness.

Move up to your shoulders. Gently lift them toward your ears as you breathe in… hold… and drop them down as you breathe out. Notice any warmth, tingling, or release.”

This kind of short example of a script is perfect for a work break, a quick reset between meetings, or a mini pause in a busy day. You’re not trying to relax your whole body; you’re just teaching your nervous system the pattern of tense → notice → release.

Bedtime examples of guided progressive muscle relaxation scripts for better sleep

Sleep trouble is one of the most common reasons people look for examples of guided progressive muscle relaxation scripts. PMR has been studied for insomnia and anxiety, and it’s often recommended as a low-risk, at-home tool alongside good sleep habits.

A bedtime script usually slows everything down: the voice, the breathing, and the transitions between muscle groups. Here’s a longer nighttime example you could record on your phone or read to yourself:

“Lie down on your back, or in any comfortable position. Let your arms rest by your sides. If your mind is busy, that’s okay. You don’t have to force it to be quiet. Just let my words be a gentle background.

Start with your feet. Point your toes away from you, gently tightening the tops of your feet and your calves. Hold that tension as you slowly breathe in… 2… 3… and now release as you exhale. Let your feet fall naturally and feel the heaviness spreading through your legs.

Now pull your toes toward your shins, tightening the backs of your legs. Hold… and release. Imagine your legs sinking a little deeper into the mattress.

Move to your stomach. Gently pull your belly in as if you’re zipping up tight pants. Feel the tension across your middle as you inhale… and soften completely as you exhale. Let your belly rise and fall easily now.

Finally, your face. Scrunch your eyes, nose, and mouth as if you just tasted something very sour. Hold that silly, tight face… and then let everything drop. Let your jaw hang loose, your tongue rest gently, your forehead smooth out. If any thoughts show up, let them drift by like clouds while your body grows heavier and softer.”

This is one of the best examples of a PMR script for sleep because it uses slow pacing, gentle imagery, and reassurance that a busy mind is okay. If you want more structure or medical background, organizations like the Mayo Clinic and NIH describe relaxation techniques, including PMR, as part of stress and sleep management.

Seated office-friendly example of a guided progressive muscle relaxation script

You don’t always have the luxury of lying on a yoga mat in a quiet room. Sometimes you just have a rolling chair, fluorescent lights, and a deadline. That’s where a discreet, seated example of guided progressive muscle relaxation script comes in handy.

Here’s how one might sound in a workplace setting:

“Sit upright but not rigid. Let your feet rest on the floor. If you feel comfortable, lower your gaze or look at a neutral point on your desk.

Start with your hands resting on your thighs. Press your fingertips gently into your legs, tightening the muscles in your hands and forearms. Hold that for a slow breath in… and soften your grip as you breathe out.

Next, press your feet into the floor, as if you’re trying to push the floor away. Feel your thighs and calves engage. Hold that steady pressure… and then release. Let your legs become heavy and supported.

Now focus on your jaw. Gently bite your teeth together—not grinding, just enough to feel the tension. Notice that feeling… and then let your jaw drop slightly, lips still closed or slightly parted. Imagine the muscles in your cheeks and temples melting.

Finish with your shoulders. Roll them slowly up, back, and down, once or twice. Let them settle a little lower than before.”

This kind of example of a guided script is short, subtle, and doesn’t require lying down or closing your eyes. It’s perfect for people who want real examples that fit into normal life, not just ideal conditions.

Trauma‑sensitive and anxiety‑aware examples of guided PMR scripts

Not everyone feels safe tensing their whole body or closing their eyes. For people with trauma histories, panic disorder, or chronic pain, some traditional examples of guided progressive muscle relaxation scripts may actually feel too intense. The good news: scripts can be adapted.

Here’s a gentler, trauma‑sensitive example of a guided progressive muscle relaxation script:

“You are in control of this practice. At any time, you can stop, open your eyes, or move your body in any way that feels better.

Instead of squeezing your muscles strongly, we’ll work with very light activation. Start with your hands resting wherever they feel most comfortable. Gently, just a little, pull your fingers toward your palms. You might barely see the movement. Hold for a moment… and slowly let go. Notice any tiny shift—warmth, tingling, or nothing at all. Whatever you notice is okay.

If it feels alright, bring your attention to your shoulders. Rather than lifting them high, imagine you’re just beginning a shrug. A small rise… and then a soft drop. If you notice any discomfort, adjust or skip this step.

Throughout this practice, you can choose which areas to participate in. If working with your chest or abdomen feels uncomfortable, you can stay with your hands, arms, or feet.”

Mental health organizations and clinicians increasingly recommend trauma‑sensitive language like this, especially in 2024 as awareness of trauma‑informed care keeps growing. The U.S. Department of Veterans Affairs offers information on PMR for people with PTSD, including guidance on adapting techniques when certain sensations feel triggering.

Script example focused on chronic pain and body acceptance

Progressive muscle relaxation isn’t about forcing your body to feel “perfect.” For people with chronic pain, arthritis, migraines, or fibromyalgia, the goal is often to change the relationship with pain—less fighting, more noticing and softening where possible.

Here’s an example of a guided progressive muscle relaxation script tailored for pain:

“Begin by finding any position that is tolerable. It does not have to be symmetrical or ‘correct.’ Support your body with pillows, cushions, or the back of a chair.

We’ll only work with areas that feel safe to move. If any part of your body is too painful or sensitive, you can skip it completely or simply imagine the movement.

Start with your hands. Gently curl your fingers in toward your palms. Notice any sensation—comfort, discomfort, or neutral. Hold for a breath… and release. As you let go, imagine sending a message of kindness to your hands: ‘Thank you for what you carry.’

If your legs feel okay to move, press your heels lightly into the surface beneath you. Feel the muscles in the backs of your legs engage. Hold… and relax. If there is pain, see if you can notice the edges of it—where it begins and where it fades.

Now bring your attention to your face. You don’t have to squeeze tightly; simply raise your eyebrows slightly as you breathe in, and let them soften as you breathe out. Allow your jaw to loosen and your tongue to rest.

Throughout this practice, you are not trying to get rid of pain. You’re exploring what softening is possible, even if it’s just 5% more ease in one small area.”

This kind of example of a guided script respects limits and avoids pushing through pain. Health resources like Mayo Clinic and Harvard Health describe relaxation and mind‑body skills as part of chronic pain management, often alongside medical treatment.

Child‑friendly examples of guided progressive muscle relaxation scripts

Kids respond better to stories than to dry instructions. So some of the best examples of guided progressive muscle relaxation scripts for children use playful imagery.

Here’s a child‑friendly example you might use with a 6‑ to 10‑year‑old:

“Let’s play a game with your muscles. Pretend you’re a robot that can turn from metal to jelly.

Start with your hands. Make ‘robot fists’—tight, strong fists like a superhero. Feel how hard and strong they are. Hold it… 5… 4… 3… 2… 1… and now turn them into jelly hands. Let your fingers flop and wiggle.

Now your shoulders. Pull them up to your ears like a turtle hiding in its shell. Squeeze, squeeze, squeeze… and then let your turtle come out of its shell. Drop your shoulders down.

Make a lemon face—scrunch your whole face up like you just tasted a super sour lemon. Hold that silly face… and then let it melt into a soft, sleepy face.”

For teens, you can keep some playful language but shift the tone to be less childish and more about performance, sports recovery, or stress relief before exams.

Script example you can adapt into an audio recording

If you’re a therapist, coach, or just someone who likes DIY tools, you might want a longer, polished example of guided progressive muscle relaxation script to record in your own voice. Here’s a template‑style example you can personalize with your name, background sounds, or timing.

“Welcome. Take a moment to settle in, either sitting or lying down. If you’d like, gently close your eyes or soften your gaze.

We’ll move through your body slowly, tensing and relaxing different muscle groups. If any instruction doesn’t feel right, you can skip it. Your comfort is more important than following every step.

We’ll begin with your right foot. Point your toes away from you, tightening the muscles on the top of your foot and your shin. Hold that tension for a count of 5… 4… 3… 2… 1… and release. Feel the difference between tension and relaxation.

Now your right calf and thigh. Press your heel down or gently straighten your leg, tightening the muscles along the back of your leg. Hold… and release. Notice any warmth or heaviness.

Move to your left leg, repeating the same pattern: foot, calf, thigh. Tense… hold… and relax.

Bring your attention to your stomach and lower back. Gently pull your belly in, as if bracing for a soft poke. Feel the tension across your middle… and let it go. Allow your breath to flow more freely.

Now your hands and arms. Make fists with both hands, and bend your elbows slightly to tighten your forearms and upper arms. Hold… and release. Let your arms rest heavily.

Finally, your shoulders, neck, and face. Lift your shoulders toward your ears… hold… and drop them down. Then scrunch your facial muscles—eyes, nose, mouth—and release them into softness.

Take two or three slow breaths, noticing how your body feels now compared to when you started.”

This template shows the structure many real examples of guided progressive muscle relaxation scripts follow: start at one end of the body, move systematically, pair tension with the breath, and end with a brief body scan.

How to write your own example of a guided PMR script

Once you’ve seen several examples of guided progressive muscle relaxation scripts, it’s easier to create one that fits your own voice, culture, and needs. Here’s a simple way to think about it in plain language, without turning it into a rigid numbered list:

Start by choosing your setting and length. Are you writing for a 5‑minute office break, a 15‑minute bedtime routine, or a 10‑minute therapy session? That choice will naturally shape how many muscle groups you include.

Then pick your order of body parts. Classic PMR usually goes from feet to head or head to feet. You might decide to:

• Start at the feet and move upward, which can feel grounding.
• Start at the face and move downward, which some people find more sleep‑friendly.

Next, decide on your tension instructions. Good examples include phrases like:

• “Tighten, but not so much that it hurts.”
• “Hold the tension for a count of 5.”
• “Notice the difference between tension and relaxation.”

Finally, layer in tone and imagery. For a medical setting, you might keep it very neutral. For a bedtime recording, you might add gentle imagery like “melting,” “sinking,” or “softening.” For kids, you might use robots, turtles, or lemons, like in the earlier examples.

If you want to check your script against health information, resources like MedlinePlus and NCCIH at NIH describe how relaxation techniques are typically used in research and clinical practice.

FAQ: examples of guided progressive muscle relaxation scripts

What are some common examples of guided progressive muscle relaxation scripts used in therapy?
Therapists often use structured scripts that move from feet to head, with 10–16 muscle groups. Classic examples include tensing and relaxing feet, calves, thighs, stomach, chest, hands, arms, shoulders, neck, and face. Many clinicians adapt wording from research‑based protocols originally developed by Edmund Jacobson and later simplified for modern use.

Can you give an example of a very short progressive muscle relaxation script?
Yes. A quick example of a script might be: “Take a slow breath. Clench your fists and hold for 5 seconds… release. Shrug your shoulders up to your ears… and drop them. Scrunch your face… and relax it.” That’s a 1‑minute reset you can do almost anywhere.

Are there examples of guided progressive muscle relaxation scripts that don’t involve strong muscle tension?
Absolutely. Many trauma‑informed and pain‑aware examples include very light activation—just a gentle engagement of the muscle—or even purely imagined tension and release. The focus shifts from “squeeze hard” to “notice subtle changes” and “choose what feels safe.”

Where can I find more real examples of guided PMR scripts online?
You can look for audio and written scripts from hospitals, universities, and mental health organizations. For instance, the VA’s National Center for PTSD, major health systems, and university counseling centers often post free guided PMR recordings or transcripts. When possible, favor sources connected to healthcare providers or academic institutions over random social media clips.

How often should I use these examples of guided progressive muscle relaxation scripts?
Many people notice benefits when they practice once a day for a few weeks, especially before bed or during a regular calm time. Research summarized by organizations like the NIH suggests that consistent practice matters more than perfection. You can start with 5 minutes and work up to longer sessions if they feel helpful.

The more you experiment with different examples of guided progressive muscle relaxation scripts—short, long, playful, medical, trauma‑sensitive—the easier it becomes to recognize what your body responds to. Think of these scripts as drafts. You’re allowed to edit, skip steps, change the tone, and build something that fits your actual life, not just a textbook description.