14 Relaxation – Progressive Relaxation of Shoulders, Neck and Face

Affirmation Pod

Josie Ong Media

Education, Mental Health, Health & Fitness, Self-improvement

4.7 • 958 Ratings

🗓️ 14 February 2015

⏱️ 8 minutes

🔗️ Recording | iTunes | RSS

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Summary

Releasing tension in your shoulders, neck and face… Finding a comfortable position and mentally settling down & settling in…I prepare for a time of progressive relaxation. Starting with full deep breaths, I am fully aware of where I am right now. I am fully aware of how my body is positioned. With each breath, I feel myself entering a deepened stated of relaxation. My mind and muscles are at ease and I am comfortable inside my body... Progressive Relaxation by Josie Ong The sister episode to this one is Episode 218 Progressive Relaxation for Confidence SPONSOR SPOTLIGHT Thanks for supporting our sponsors! This helps keep Affirmation Pod free for you to listen to whenever you need it. Get your promo codes at AffirmationPod.com/Sponsors Want More Episodes Like This One? Episode 281 Calming Anxiety and Counting Back from 100 by 7s Episode 255 The 5-4-3-2-1 Grounding Technique Plus More Episode 16 A Grounding Meditation REVIEWS 🙏🏻 “To be successful, you MUST have a confident mindset. So much of my success comes from listening to Josie's affirmations!" - Vivianne Brafmann "I would highly recommend Affirmation Pod if you often feel anxious/overwhelmed. This is my go-to podcast when I feel down. It’s filled with love, light, positivity and everything else your mind and soul needs." - Arielle François "Listening to a podcast is part of my Sunday evening self-care. I highly recommend Affirmation Pod!" - Elvan Kama Kurtz BECOME A PREMIUM ACCESS MEMBER AffirmationPodAccess.com You Are Worthy ❤️ Feeling down about yourself? Struggling with setting boundaries? Wishing you were better at managing your emotions and staying grounded in the present? Very often, we lose ourselves in the darkness of our own judgment. We allow our inner critic to drown out our voice of self-compassion, and find ourselves in a downward spiral of negativity - yikes! But imagine what would happen if you started speaking to yourself kindly. Imagine if you embraced all parts of yourself - even the work in progress parts - and welcomed an abundance of self love into your heart, body, and mind. Take self love to a whole new level!👇🏻 Embark on your journey to self love with Affirmation Pod Premium. Through empowering playlists, guided reflections and more, Affirmation Pod Premium gives you access to over 400 ad-free affirmations, plus over 80 bonus episodes you won’t find on the podcast. SUBSCRIBE FOR PREMIUM ACCESS AT AffirmationPodAccess.com FAVORITE BONUS EPISODES INCLUDE Calming Trauma Triggers Overwhelmed Playlist Just Breathe and Just Be I am Living as Me Greater Love Power and Peace GET AD FREE VERSIONS TODAY AffirmationPodAccess.com "This is just my favorite podcast for stress and anxiety. This has helped me through many stressful situations over the past two years." - Reuel Rasheeda "It's my go to for when I need to ground myself and especially before I go to bed since my mind is always racing with ideas! I end up feeling powerful and relaxed at the same time after listening to Josie's affirmations and always recommend to others. I'm obsessed!" - Sara Monika “Josie's a saving grace. She literally has a positive affirmation for everything. When you don’t feel like getting up at all, she’s got a great positive affirmation.” – Gabrielle Union Have ideas on how I can improve Affirmation Pod? Share your thoughts at AffirmationPod.com/Feedback Thanks for listening to Affirmation Pod today!! 🙏🏻 Now go be you, know you and love you! Sending love and hugs 💖🤗💖 Josie GET STARTED WITH PREMIUM AffirmationPodAccess.com Learn more about your ad choices. Visit megaphone.fm/adchoices

Transcript

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0:00.0	finding a comfortable position and mentally settling down and settling in.
0:15.0	I prepare for a time of progressive relaxation.
0:37.0	Starting with full deep breaths. I am fully aware of where I am right now. I am fully aware of where I am right now.
0:40.0	I am fully aware of how my body is positioned.
0:45.0	With each breath, I feel myself entering a deepened state of relaxation.
1:00.0	My mind and muscles are at ease, and I am I pull my shoulders up to my neck, holding the position,
1:27.0	holding the position,
1:37.0	recognizing the tension stored in my shoulders. I continue breathing as I feel tension and with my next breath I release that tension.
1:54.0	Saying goodbye to stress.
1:58.0	And hello to inner peace. I repeat this, this, except this time I focus the stress stored inside my neck.
2:10.0	I raise my shoulders up to my ears and think of the work my neck
2:19.2	muscles engage in to carry the stress in my neck.
2:25.0	I continue breathing and prepare to escort all the stress out of my neck.
2:40.0	With my next breath, I feel all the stress in my neck exit out of my body.
2:50.0	And I welcome the refreshing ease in my neckity in my body, mind, and spirit.
3:19.5	I now focus attention to my mouth.
3:28.0	I think of the movements my mouth makes each day, and reflect on how many are difficult.
3:32.0	Whether that be the words I say or the words I hold back.
3:37.0	I continue a smooth rhythm of breathing and begin to open my mouth wide.
3:50.0	I now prepare to say farewell to all the tension stored in my mouth, my jaw, and my cheeks.
4:10.0	I notice the difference between tension and relaxation as I close my mouth and feel the tension leave my face. I am now experiencing comfort, stillness and calm throughout my body, mind, and spirit.
4:40.0	Now I direct my tension to my forehead, savoring the transformation in my cells, tissues, and muscles.
	...

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