Progressive Muscle Relaxation Script for Women with ADHD

Welcome to this progressive muscle relaxation exercise. This technique can help you reduce stress, improve focus, and calm your mind. Remember, it's okay if your attention wanders - gently bring it back to the exercise.

Preparation

Find a comfortable position, either sitting or lying down. Close your eyes if you feel comfortable doing so. Take a few deep breaths to center yourself.

The Exercise

We'll work through different muscle groups, tensing each for about 5 seconds, then relaxing for 10 seconds. Pay attention to how the tension and relaxation feel different.

1. Hands and Arms

Clench your fists tightly. Hold... and relax. Feel the tension flow out of your hands and arms.

2. Face

Scrunch up your face, squeezing your eyes shut. Hold... and relax. Notice the softness in your facial muscles.

3. Neck and Shoulders

Raise your shoulders towards your ears. Hold... and relax. Feel the heaviness as your shoulders drop.

4. Chest and Back

Take a deep breath, arching your back slightly. Hold... and relax, exhaling slowly.

5. Stomach

Tighten your stomach muscles. Hold... and relax. Notice the wave of relaxation spreading through your core.

6. Legs and Feet

Point your toes and tighten your leg muscles. Hold... and relax. Feel the tension melt away from your legs and feet.

Conclusion

Take a moment to scan your body, noticing any remaining tension. With each breath, imagine that tension dissolving. When you're ready, slowly open your eyes and return to your surroundings, feeling calm and refreshed.

Remember, you can use this technique anytime you need to center yourself or reduce stress. Regular practice can help improve your overall well-being and ability to focus.