{"id":"b986f0b3-9def-4924-ae5c-4c390dff7492","title":"Progressive Muscle Relaxation","icon":"😴","parent_id":null,"author":{"name":"WaffleKnight","initials":"W"},"category":{"id":"02661466-3c21-416b-9b1a-d6d5b1dc8f32","name":"Sleep","path":["Meditations","Sleep"]},"description":{"markdown":"Tense and release each muscle group from your feet up, so your body learns to let go. About 5 minutes, lying in bed. For each step, **tense the muscles for 5 seconds**, then release and notice the difference for the rest of the time.","html":"

Tense and release each muscle group from your feet up, so your body learns to let go. About 5 minutes, lying in bed.

For each step, tense the muscles for 5 seconds, then release and notice the difference for the rest of the time.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":285,"total_duration_in_seconds":285,"steps_count":10,"updated_at":"2026-06-20T09:59:51.299Z","favourites_count":3,"forks_count":0,"favourited":false,"steps":[{"id":"b3e3d97b-b77f-41af-a1cd-f62bdaed3490","number":1,"title":"Feet","description":{"markdown":"Curl your toes tightly, then release.","html":"

Curl your toes tightly, then release.

"},"duration_in_seconds":25,"video_start_in_seconds":null},{"id":"36d537f0-571d-4012-8d91-4553ce481ce7","number":2,"title":"Calves","description":{"markdown":"Point your toes up towards you, then release.","html":"

Point your toes up towards you, then release.

"},"duration_in_seconds":25,"video_start_in_seconds":null},{"id":"bbce3417-3b56-4a0c-91af-211410c52590","number":3,"title":"Thighs","description":{"markdown":"Squeeze your thighs together, then release.","html":"

Squeeze your thighs together, then release.

"},"duration_in_seconds":25,"video_start_in_seconds":null},{"id":"bec1305f-c897-4ef1-9793-a32057effe0e","number":4,"title":"Glutes","description":{"markdown":"Squeeze, then release.","html":"

Squeeze, then release.

"},"duration_in_seconds":25,"video_start_in_seconds":null},{"id":"c8f8ae4c-26f4-4b69-b9ca-a7d5bc2e3321","number":5,"title":"Belly","description":{"markdown":"Pull your belly in tight, then release.","html":"

Pull your belly in tight, then release.

"},"duration_in_seconds":25,"video_start_in_seconds":null},{"id":"59a48f7e-d0e9-4e7b-ab49-5c336a79cbef","number":6,"title":"Hands","description":{"markdown":"Make tight fists, then release.","html":"

Make tight fists, then release.

"},"duration_in_seconds":25,"video_start_in_seconds":null},{"id":"65699f4e-c6ee-4caf-b229-9063fb6ca199","number":7,"title":"Arms","description":{"markdown":"Bend your elbows and tense your biceps, then release.","html":"

Bend your elbows and tense your biceps, then release.

"},"duration_in_seconds":25,"video_start_in_seconds":null},{"id":"017de20c-1eb4-4a5a-a88e-c89da5b3c058","number":8,"title":"Shoulders","description":{"markdown":"Shrug up to your ears, then let them drop.","html":"

Shrug up to your ears, then let them drop.

"},"duration_in_seconds":25,"video_start_in_seconds":null},{"id":"e35a47bc-ca99-468a-82d0-6ca80885a3db","number":9,"title":"Face","description":{"markdown":"Scrunch your whole face, then let it go slack.","html":"

Scrunch your whole face, then let it go slack.

"},"duration_in_seconds":25,"video_start_in_seconds":null},{"id":"79eb5b91-4bc0-4a8e-b2bb-8a9be8b9d8c4","number":10,"title":"Whole body","description":{"markdown":"Feel your whole body heavy and loose, sinking into the bed.","html":"

Feel your whole body heavy and loose, sinking into the bed.

"},"duration_in_seconds":60,"video_start_in_seconds":null}]}

Routine complete