Progressive Muscle Relaxation
Lie down—that’s enough. Follow the voice to release tension, about 15–20 minutes
When tension won’t leave your body, PMR uses tense-then-release cues to help you let go. Voice-guided sessions are free—follow along in bed before sleep.
Abbreviated PMR (4 groups)
For tighter evenings: arms, face, torso, legs—about 6–7 minutes to soften.
Feet-to-head relaxation scan
Gentle awareness from toes upward—tending a body that’s been holding the day.
Full PMR (12 groups)
Classic tense-and-release—about 15–18 minutes when you want more time for yourself.