Progressive Muskelentspannung Langform [30 Min Musik]

Hey, nice that you're switching on again. Welcome to the Entspannungshelden Podcast, the podcast that relaxes you visually. Today, we would like to go through an active Entspannungsverfahren with you, because many of you have asked for it on Instagram. Therefore, today we are dealing with the progressive muscle relaxation for Jacobsen. This process is particularly suitable for beginners to get a little closer to the topic of relaxation. Due to the direct feedback of the muscles, relaxation is immediately available for every man and every woman. The wonderful thing is that this process only takes a little time and can be practiced in different execution lengths. The wonderful thing about the method is that you can perform it in standing, in sitting, but also in lying. And this is sometimes even very secret. In today's episode, you learn the basics of muscle relaxation and can immediately use it for you and integrate it in your private life as in your professional life. If you want to learn the muscle relaxation in a course format for you, then book our prevention course with a clinic and let yourself relax for the next eight weeks. But now let's get into it, how you are used to it, without much snickering around and tra-la-la. The best thing to do now is to take a short break and position yourself in sitting or lying, just as it is better for you. Very well, you have arrived in your position, so first of all, let's get started with you. The best thing you can do if you take a deep breath. Maybe you would like to take a deep breath as a small ritual for your entry into the muscle relaxation. Breathe in deep into your belly through your nose and into your rhythm through your mouth again. Breathe in and again. Take another deep breath, take a deep breath into your belly and let your breath flow through your mouth again. Your breath can now be found back in its natural rhythm, so that you can only take part in your body, try to feel your body in its full state. The position in which you are just lying or sitting, feel it very carefully. In which position your feet are located, how your pelvis feels, your low-lying pelvis muscles, your body, and try to give some tension to the pulse of your chair or your mat here. How does your straight belly muscle feel? The narrow rump musculature, your lower back, how much distance do you have to the floor? Work with your attention, from your lumbar spine to your shoulder blades, and check, in which position they are now just lying, you may like to let them fall down at the back, so that your chest-body also relaxes your shoulder bones, your shoulder arms are loose and soft, and your arms are looking for a more comfortable position for you. Maybe on your shoulder when you are sitting, on your stomach or just next to your body when you are lying, make sure that it is going well here, think of your attention from your arms then back again to your chest-body, to your neck and neck musculature, drive with your attention along your back head, over the crucial point of your head, to your forehead, relax the point of tension between your eyebrows, loosen your lower back musculature and then take a look at how your body feels straight, take a look at all your muscles and muscles, all your bones, if you succeed, but also all the tensions that you can currently see, on a scale of 1 to 10, where 10 is for extreme tension and 1 for tension, how tense your body is now, answer this question in silence and notice the number, turn your attention then back to your natural breathing rhythm, you don't need to influence your breathing, you don't have to shorten it any longer, let it be the same as it is, because that's good for you, turn your attention now to your right hand, take a look at how your right hand feels right now, with the same instructions, put your right hand on the faust and let your fingers out there, breathe while the tension continues and relax now, you just go as far as the tension feels good for you and loosen the tension with your next breath again, so that your fingers can become very loose again, very soft, how your right hand feels now, maybe you notice a comfortable warmth or coolness, a slight tingling, maybe you don't notice anything yet, that's okay too, intensify the tension by pulling your right hand to the faust once more and pulling your right faust to your right shoulder, press your elbow at your body at the same time so that your upper arm becomes very firm, you breathe quietly and take the tension in your right arm, with your next breath you let all the tension go again, sink into a comfortable position for you again and concentrate only on the feeling of the relaxation, that I now spread out from your fingertips over your palms, under and upper arms, because your right arm is very relaxed, as relaxed as possible, everything is as good as it is, if you want, now compare your right and left arm with each other and then pay attention to your left hand, just like you just did with your right, now take your left hand to the faust and pay attention to the fact that you breathe quietly and quietly, keep the tension still for a moment and take it very consciously before you breathe again with your next breath, so that your hand opens up naturally, maybe you also take a slight pinch here, where the warmth or even your pulse was, maybe you also have very different opinions, that's okay too. Intensify this feeling by touching your left hand once more to the faust and now lead it to your left shoulder, press your elbow on your body and tighten your complete left arm firmly, just as it does well to you, you breathe quietly, take the tension and then release it with your next breath again, let your hand sink into a more comfortable position for you again, feel the tension a little later, the feeling that I am in your hands, in your lower arms, until you stretch your upper arms, do you take a difference in the previous one, is something different than before, give your attention then from your hands and arms to your mimical musculature, these are the fine muscle strains in your face, also here there are often tensions or tense muscles that you can relax well with the progressive muscle tension, focus first on the upper part of your face, like you can do it with the instructions, put your stars in the folds and pull your eyebrows far up, so that you notice tension in your head and your star part, tighten it now and try something as best you can in the tension, this requires a little fine feeling, breathe quietly while you notice the tension in your face and then release all the tension with your next breath again, let your star and then turn your face towards the middle part of your face, it is relatively easy to relax the muscles in this part, because you can simply just rub your nose and hold your eyes tightly, then slightly look up to the inside, so that you notice a strong feeling of tension in your eyes, as if it feels good for you, and now breathe quietly, even if it feels a little heavier than usual and take the intense feeling of tension, with your next breath you release all the tension again, let your eyes and your nose become very loose again, very soft again, as if it feels good for you, if you then also close your kefir and your mouth part, you can come here in different ways in the tension, if you want, I advise you to press your teeth on each other because you do it every day, instead you can form an ear with your lips or open your mouth very far away, you can also rub a wide grin on your lips or just press the teeth comfortably on each other, as if it feels good for you, relax now as if it feels good for you and breathe here too quietly, keep the tension still for a moment and then release it again with your next breath, if you like a slight smile on your lips, and let your teeth and your kefir party relax, focus your attention now on your upper neck and neck muscles, like when you turn your head down to the right, so that you notice a slight tension in your neck and neck muscles, you take the pull of the muscles while you breathe quietly, keep the tension still for a moment, in the knowledge that the relaxation follows on every tension, with your exhale you release all the tension again and then turn your head back in a very neutral position, turn your head to the left, look down to the left and look for the tension in your back neck and neck muscles, keep breathing quietly while you take the tension well and breathe deeply in your belly all the way into your rhythm, with your next exhale you also release this tension, so that the muscles become very loose and soft again and take the feeling of being relaxed, now go over to your upper back muscles to your shoulder blades, you can relax extremely well by pulling it back up towards your ears or if you like it better, put it in the back pocket of your pants, relax your back muscles now and breathe also this time consistently, because the tension was, the exhausting muscles and then let your shoulder blades simply fall down to the back with your next exhale, very good, maybe you notice how the muscles in your upper back are now relaxed, how they become loose and soft, it does as you are currently sensitive to tension, with a little exercise, the intensity of the tension will change, therefore I invite you to repeat these exercises more often, if you are able, then pull your shoulders over your breast muscle a little forward, you can support that by working with your arms, so that you bring tension into your breast muscle, keep this tension for a moment, breathe quietly and go on, breathe in a very natural rhythm and release the tension of your breast muscle again, also your shoulders fall back into a natural state, as it is comfortable for you, this stretching muscles is extremely difficult, so I advise you to experiment a little, in order to achieve the right effect here, it will be easier with the next musculature, that's your straight back muscles as well as your hip muscles, if you are pregnant or suffer from acute burns in your lumbar spine, then save this step a little better, until you are free of burns, then pull your belly button inwards and make your butt very firm, so that you can breathe quietly, keep the tension even if it is difficult for you, if you feel an inner tension, that's normal, and release all the tension externally and internally, when you breathe out next time, very good, give your breath a moment of time to normalize again, to find yourself back in your natural rhythm, then turn your body to your musculature, go here only as far as the tension, as it feels good for you, if you suffer from acute burns in your lumbar spine, then save this step a little better, until you are free of burns, then pull your belly button together, so that your lumbar spine and a little bit of your leg move upwards, like a wheelchair, move your belly a little bit upwards and you breathe quietly while you exhale the tension, take it very consciously, in the knowledge that you let it go again with your next exhale, so that your body musculature relaxes and lowers your pelvis towards the floor again, very good, maybe you notice now that the distance of your lumbar spine to the floor is a little less than before, that is natural and can happen when your pelvis and your body musculature relax, because this also influences the static of your lumbar spine, then turn your attention to your right leg, if you sit, beware that you are very stable with your left leg, if you lie down, you have nothing else to pay attention to, I will also go through your right leg in the knee with the instruction and pull your toes towards the body in the middle, so that the front of your lumbar spine and your lower lumbar spine are also firmly tense, tighten now and lift your leg a little bit from the floor to intensify the tension a little more, as far as it is good for you, you breathe quietly, hold the tension for a moment and let your leg sink again with your next exhale, relax your lumbar spine completely, as it is possible for you right now, take the tension from your lumbar spine, from your lumbar spine, spread out over your lower lumbar spine and fill your whole right leg, then go into the counter movement by pushing your right heel into the floor, if you lie down, you can bend your leg a little bit here to feel the effect of the tension even better, tighten now and take the feeling of the tension very clearly, probably knowing that you simply breathe out again with your next exhale, let your leg slide out again and take the feeling of the tension that lies over your entire upper and lower lumbar spine, that spreads out more and more with each muscle group, then focus on your right lower lumbar spine, you can tension your lower lumbar spine in two ways, if you are completely free of weight, then you can stretch out your foot and move your toes like a crack, turn your foot a little bit inwards so that you can feel your weight muscles, but often the muscles here are too tight, so you can alternatively move your toes also in the direction of the body, in the direction of the face, and provoked such a similar tension, tighten now and try out which way and how it works better for you and keep the tension while you breathe quietly. With your next exhale, you loosen the muscles of your foot, your lower lumbar spine again, let it get very loose and soft, so that your entire right leg relaxes, maybe at this point you want to compare your right and left leg with each other and notice a small difference here given in case, then focus on your left leg, first on your front thigh, stretch your leg now in the knee joint and lift your foot a little bit off the ground if you want to intensify the tension further, breathe quietly, while you clearly notice the tension in your right lower lumbar spine. With your next exhale, you let your lower lumbar spine sink into a loose and comfortable position, so that the muscles of your lower lumbar spine relax. Take how your lower lumbar spine feels now, warm, heavy, exhausted and tired, maybe a little bit relaxed, then go into the counter movement as you have done with your right leg and push your right foot into the ground, turn your knee joint a little bit in the lying position to intensify the effect of the tension, relax and now breathe quietly. You take the tension and release it with your next exhale again, stretch your leg again very relaxed, take maybe a heavy or warm weight that spreads out into your upper lumbar spine. Now focus on your lower lumbar spine. If you have just found out how to relax your lower lumbar spine and your foot, then grab this method back. Pull your toes to the ground or pull them towards the face, relax now and go only as far into the tension as it feels good for you. With your next exhale, you also release this tension again and let your lower lumbar spine sink into a very natural position for you. Take your left lower lumbar spine, your left upper lumbar spine, compare it with your right leg, take your left upper lumbar spine, compare it with your left upper lumbar spine, compare it with your left upper lumbar spine, compare it with your right upper lumbar spine, compare it with your left upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your left upper lumbar spine, compare it with your left upper lumbar spine, compare it with your right upper lumbar spine, compare it with your left upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine, compare it with your right upper lumbar spine,