This is a guided relaxation exercise. It consists of a full 7-muscle, Progressive Muscle Relaxation exercise. We divide the body into 7 muscle groups and alternately tense and relax each muscle group, twice. It is a highly structured and completely guided exercise, progressing systematically through the seven muscle groups, with the listener constantly being reminded of how to tense each muscle group, as well as to breathe using a diaphragmatic breathing technique throughout the entire exercise. 
It is important that you tense each muscle when told to do so, and then when the que to relax is given, you should release all tension at once, immediately, to obtain best results. 
Initially, for say, the first month of practice, you are encouraged to listen to the full recording, sitting up straight in a chair. You should perform the exercise at least once per day for this first month, with the idea being to boost / increase your resilience over this time. Once you are confident, you may either truncate the exercise by simply working through the exercise steps in your own mind, without the recording, or you may choose to do a shorter (12 mins) version of the exercise - S01 EP03. 
Provided you have done your once per day practice of this exercise,  you may also use this recording while laying down in bed to aid with sleep onset. 
This is a voice only version of the exercise, there are other episodes of the podcast with the same PMR recording, with different background tracks that some people may find soothing, to enhance your relaxation experience. Please explore the different versions and find the one that you find the most relaxing. 

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