This 15-page progressive muscle relaxation guided meditation script (PMR script) has been created to be trauma-sensitive. The meditation combines mindfulness with somatic (body-based) practices to help your students find more peace, and calm and to release tension. This script includes: an overview of progressive muscle relaxation and why it is a good fit for a meditation practice, an overview of ways to relate to our bodies through meditation, a map of areas of the body to focus on (for both shorter and longer practice sessions), and a step-by-step script to use to guide students through a PMR meditation. Below you’ll also find links to free guided audio and video versions of this practice we created for our former company Eff This! Meditation.

a few notes

printable:

This pdf is designed in beautiful full color, but we designed the pages that we believe you are most likely to want to print to be low-ink (so you don't have to worry about the photos eating up all of your expensive printer ink.)

community use:

This script is for community member use only. If you want to share this resource with someone, great! Please send them this link to our community information page to learn more.

video and audio options:

video: Watch the 5-minute guided PMR meditation practice video example, led by Liza Kindred, anytime at this YouTube link.

audio: Listen to a short five-minute PMR meditation practice, led by Liza Kindred, anytime here at this link. 
Or, download the audio below to save to your device.

5-minute PMR meditation (tense and release, or progressive muscle relaxation).mp3