1
00:00:00,510 --> 00:00:07,770
Take a few nice little brothers as you release any remaining muscle tension, letting your entire body

2
00:00:07,770 --> 00:00:10,030
enter a state of deep relaxation.

3
00:00:10,620 --> 00:00:17,970
Bring your attention to your breath, follow the sensations of breathing in and out with each exhalation,

4
00:00:17,970 --> 00:00:23,490
mentally say to yourself a single word that you associate with relaxation.

5
00:00:23,880 --> 00:00:29,610
Be calm, breathe, continue saying this word in your mind.

6
00:00:29,610 --> 00:00:36,360
Each time you exhale for three to five minutes, slowly return your awareness to where you are.

7
00:00:36,960 --> 00:00:38,870
When you're ready, open your eyes.

8
00:00:38,910 --> 00:00:40,330
Notice how you feel.

9
00:00:40,800 --> 00:00:51,150
Practice this sequence at least once per day by burying deep relaxation with a word and exhale.

10
00:00:51,420 --> 00:00:55,200
You will be training your mind and body to enter a state of relaxation.

11
00:00:55,830 --> 00:01:02,610
When you find yourself starting to feel tense and stress, you can take a calming breath, say your

12
00:01:02,610 --> 00:01:09,180
word as you exhale and feel the benefits of all your progressive muscle relaxation training.

13
00:01:09,720 --> 00:01:17,520
In a world that puts a premium on constant busyness, it can feel like we can't afford to take time

14
00:01:17,520 --> 00:01:18,210
to relax.

15
00:01:18,210 --> 00:01:23,910
However, this time is never wasted and should not be considered a luxury.

16
00:01:24,450 --> 00:01:30,840
By investing in your own well-being, you will be more productive and more enjoyable to be around.