Progressive Muscle Relaxation Guided Meditation By Prima Facie
…30 minute guided meditation and progressive muscle relaxation exercise. Feel free to close your eyes and enjoy. Be sure to take care of any distractions that might arise during this time…
This guided relaxation video by Prima Facie is 30 minutes 08 seconds long and focuses on a single theme of the progressive muscle relaxation exercises. It uses a still image of a forest waterfalls nature scene and there is a female instructor voiceover to guide you through the progressive muscle relaxation techniques whilst nature sounds are playing in the background.
The main theme of this relaxation video is well focused on progressive relaxation exercises, more specifically the progressive muscle relaxation technique. There are also some passive musle relaxation techniques used. In addition, there is a secondary image relaxation theme based around a single waterfalls scene to aid relaxation.
The audio used in this progressive muscle relaxation exercises video contains the voice of the female instructor. Her tone and pace nice and relaxing. There are also forest and waterfall nature sounds playing in the background.
The verbal instructions are given by the female instructor are clear and detailed. To start there is a 30 seconds section of just the image relaxation scene with nature sounds playing in the background. There is then a 10 minutes 20 seconds section which is to do with passive muscle relaxation:
- There is an introduction and instruction for getting into a relaxed position;
- Then you take some relaxing deep breaths and notice how your body feels; where it is tense and where it is relaxed.
- The female instructor then asks you to calm your emotions.
- Then attention is focused on your breathing. You are asked to breathe in relaxation, peace, calmness and tranquility and breathe out tension to become more relaxed.
Next there is a breathing exercise to slow down your breathing:
- Breathe in to a count of 4,
- Hold your breath to a count of 3,
- Breathe out to a count of 5.
You are then asked to notice any tension in your body and to imagine breathing in to any tense areas in order to relax them.
From here, at about 10 minutes 50 seconds, for about 1 minute 30 seconds, the progressive muscle relaxation exercise is begun with deep breaths which you are asked to hold then breath out slowly.
At 12 minutes 20 seconds the actual muscle exercises of the progressive muscle relaxation technique are started for 7 minutes 30 seconds. The female instructor uses instructions in the second person (using the words “you” and “your”) to get you to tighten and tense muscles in various parts of your body and then release the tension to relax. After tensing and relaxing each muscle group you are told to notice the difference between tension and relaxation in the muscles. The order of tensing and releasing is done as follows.
- Arms (shoulders, upper arms, lower arms & hands),
- Chest, stomach and torso,
- Face (eyes, nose, cheeks & chin, jaws, lips),
- Whole body.
From 19 minutes 50 seconds, for about 5 minutes, you are asked to do some more breathing and restful relaxation, think positive, and let go of the negative. From 24 minutes 45 seconds for about 3 minutes you are slowly brought back to awareness of your surroundings, asked to open your eyes and to be completely aware. The recording continues for the last 2 minutes without any speaking from the female instructor and the audio slowly fades away into silence with just the visible nature scene.
There is only one scene used throughout the entire progressive muscle relaxation video which is of forest waterfalls.
The scene of this progressive muscle relaxation techniques video show images of water and waterfalls in a forest with rocks, moss and trees. However, the image size does not fill the screen completely and distracting black bars are visible
This guided relaxation video with an example of progressive muscle relaxation techniques is good at preparing you and guiding you through a muscle exercises session. It is done at a relaxed pace in a relaxed tone of voice with some relaxing nature sounds and the instructions are clear and detailed.
This progressive muscle relaxation video also has a simple image relaxation video aspect to it, displaying a forest waterfalls scene which aids relaxation. However, the image used does not fill the screen completely and black bars are visible which are distracting to relaxation.
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