Progressive Muscle Relaxation (PMR) is a relaxation technique that involves tensing and then releasing different muscle groups in the body, in a systematic way, to promote relaxation and reduce muscle tension. It is a simple yet effective technique that can be practiced by anyone.

Here are the steps to practice Progressive Muscle Relaxation:

1. Find a quiet and comfortable place where you won’t be disturbed for the duration of the practice.
2. Sit or lie down in a comfortable position with your eyes closed.
3. Take a few deep breaths and focus on your breath, allowing your body to relax.
4. Start with your feet and toes. Tense the muscles in your feet and toes, holding the tension for a few seconds, and then release the tension, allowing your muscles to relax.
5. Move on to your calves and thighs. Tense the muscles in your calves and thighs, holding the tension for a few seconds, and then release the tension, allowing your muscles to relax.
6. Continue moving up your body, tensing and releasing the muscle groups in your abdomen, chest, arms, hands, shoulders, neck, and face, one at a time.
7. As you tense and release each muscle group, focus on the sensations in your body and try to release any tension or stress you may be feeling.
8. Once you have gone through all the muscle groups in your body, take a few deep breaths and relax.
9. When you are ready, slowly open your eyes and take a moment to notice how your body feels.

It is important to practice Progressive Muscle Relaxation regularly, as it can help reduce stress, improve sleep, and promote relaxation. With practice, you may find that you are able to quickly release tension and promote relaxation in your body, even outside of your practice time.