Guided meditation
Progressive Muscle Relaxation
Progressive muscle relaxation (PMR), developed by physician Edmund Jacobson in the 1920s, involves briefly tensing a muscle group and then letting it go. Feeling the contrast teaches your body what real relaxation feels like.
13 gentle prompts · any length
Start this meditationFree, with optional voice guidance, music and nature sounds.
The guided script
Read through it here, or let Relax show one prompt at a time while you breathe.
- Get comfortable and take three slow breaths.
- Curl your toes tightly. Hold for 5 seconds.
- Release. Feel the tension drain from your feet.
- Tighten your calves and thighs. Hold.
- And let go. Notice the warmth that follows.
- Clench your fists and tense your arms. Hold.
- Release, letting your hands fall open.
- Draw your shoulders up toward your ears. Hold.
- Drop them. Feel them sink.
- Scrunch up your whole face. Hold.
- Release. Soften your eyes, cheeks and jaw.
- Now tense your whole body at once. Hold.
- And let everything go. Breathe and rest.
Tips
- Tense firmly but never to the point of pain.
- Exhale as you release for a deeper letting go.
- Great for trouble sleeping or physical stress.
Questions
How long is this muscle release meditation?
As long as you like. Choose anywhere from 3 to 90 minutes in Relax and the 13 guided prompts spread across your session, looping gently in longer ones.
Can the meditation be read aloud?
Yes. Turn on "Read the guidance aloud" and your device's built-in voice reads each prompt. It works offline and nothing is sent anywhere.
Do I need any experience?
None at all. Each prompt tells you exactly what to do. If your mind wanders, that is normal; simply come back to the next prompt.
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Sound Meditation
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Breathing techniques to pair with it
Calm Breathing
A gentle rhythm with a slightly longer exhale. The easiest way to settle in.
Box Breathing
Four equal sides: inhale, hold, exhale, hold. Steady and grounding.
4-7-8 Breathing
Long hold, longer exhale. The classic wind-down before sleep.