笨小笨Progressive Muscle Relaxation at Work (Guided Meditation)歌词由Greenleaf Integrative&Dr. Siddharth Ashvin Shah演唱，出自专辑《Finding Calm at Work – The Pandemic & Beyond》，下面是《Progressive Muscle Relaxation at Work (Guided Meditation)》完整版歌词！
Progressive Muscle Relaxation at Work (Guided Meditation)歌词完整版
Our body has much to teach us about tension and our ability to release it.
If we take the time to learn the body's language, we also learn the habits of the mind.
Learning the body and mind’s language is a homecoming.
We literally come back to our basic self.
In this session, we practice the body's language in simple terms.
In progressive muscle relaxation, when you tense a muscle group, you will do it with vigor, but you will not strain yourself.
The buildup of tension in a specific muscle group will be completely under your control. During the muscle tensing phase, you will be reminded to keep breathing.
When you release the muscles, do so abruptly and then see how far you can relax, enjoying the complete release.
Many people find themselves tempted to hold their breath when their mind or body feels tension.
You will overcome the temptation and keep breathing while you tense and while you release.
Breathing will not get restricted.
You will not bottle up your breathing when you experience tension.
Let's get started.
However you are positioned, settle yourself further and get very, very comfortable.
Allow your body to relax.
If you haven't already, close your eyes or lower your gaze.
Let's start with the muscles of your hand.
Clench your fists.
Hold.
Keep breathing and then release.
Enjoy the feeling of release in your hands.
One more time.
Clench your fists.
Hold.
Keep breathing
And then release.
Enjoy the feeling of release in your hands.
Let's go to the arms.
Tighten your biceps: the muscles of your upper arms
Allow the tension to build.
Hold.
Keep breathing
And then release.
Enjoy the feeling of release in your arms.
Go to the face.
Tense the muscles around your eyes by clenching your eyelids tightly shut.
Hold.
Keep breathing
And then release.
Feel the sensations of deep relaxation spreading all throughout your face and scalp.
Go to the shoulders.
Tighten your shoulders by raising them up as if you are going to touch your ears.
Hold
And then release.
Since this area is often especially tight, it's good to repeat this.
Tighten your shoulders by raising them up as if you were going to touch your ears.
Hold.
Keep breathing
And then release.
Enjoy the feeling of release throughout your upper arms and back.
Finally, the upper legs.
Squeeze the muscles in your thighs all the way down to your knees.
Hold.
Keep breathing
And then release.
Feel your hips and thigh muscles smoothing out and relaxing completely.
Now, mentally scan your body for any residual tension.
If a particular area remains tense, do a cycle of tension and relaxation for that group of muscles.
Remember to breathe throughout.
As you conclude this session, imagine a wave of relaxation spreading throughout your body starting at your head and gradually spreading to every muscle group all the way down to your toes.
Our body has much to teach us about tension and our ability to release it.
If we take the time to learn the body's language, we also learn the habits of the mind.
Learning the body and mind’s language is a homecoming.
We literally come back to our basic self.
