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The Progressive Muscle Relaxation Action Plan – PMR Relaxation Checklist for Stress Relief, Better Sleep & Body Calm

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Turn Relaxation Knowledge Into Real Results

If you already know about PMR but struggle to stay consistent, The Progressive Muscle Relaxation Action Plan is your missing link. This digital checklist is designed to help you move from understanding to doing. With clear, friendly steps, it guides you through pmr relaxation in a way that feels simple, achievable, and even enjoyable. One breath, one muscle, one calm moment at a time—you’ll start noticing real changes in how your body and mind respond to stress.

What’s Included in This Digital Checklist

Clear explanations of what Progressive Muscle Relaxation is and how it works
A beginner-friendly breakdown of the full PMR technique
Environment setup tips to create your ideal relaxation space
Step-by-step guidance for tensing and releasing each muscle group
Common mistakes to avoid so you get better results faster
Simple ways to build PMR into your daily or weekly routine
Troubleshooting tips to improve focus and consistency
Personalization ideas to make pmr relaxation work for your body and lifestyle

How This Checklist Helps You

Reduce physical tension and daily stress
Support deeper, more restful sleep
Calm your nervous system naturally
Improve body awareness and relaxation skills
Create a sustainable self-care habit without overwhelm

Who This Is For

This checklist is perfect for anyone dealing with stress, anxiety, muscle tension, or sleep challenges. It’s ideal for beginners who want structure, as well as experienced practitioners who want a clear, motivating way to stay consistent with pmr relaxation.

Why This Action Plan Is Different

Unlike long eBooks or theory-heavy guides, this checklist focuses on action. It’s practical, encouraging, and designed to be used again and again. You’re not just learning about relaxation—you’re building a skill that fits into real life.

Download and Start Relaxing Today

Give your body permission to let go. Download The Progressive Muscle Relaxation Action Plan today and start experiencing calmer days, better sleep, and a more relaxed body—one simple step at a time.

Shipping

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Do you ship worldwide?

Yes. We provide free shipping to over 200 countries around the world. However, there are some locations we are unable to ship to. If you happen to be located in one of those countries we will contact you.

What about customs?

We are not responsible for any custom fees once the items have shipped. By purchasing our products, you consent that one or more packages may be shipped to you and may get custom fees when they arrive to your country.

How long does shipping take?

Shipping time varies by location. These are our estimates:

Location	*Estimated Shipping Time
United States	5-20 Business days
Canada, Europe	5-20 Business days
Australia, New Zealand	5-20 Business days
Central & South America	5-20 Business days
Asia	5-20 Business days
Africa	5-20 Business days

*This doesn’t include our 1-3 day processing time.

Do you provide tracking information?

Yes, you will receive an email once your order ships that contains your tracking information. If you haven’t received tracking info within 5 days, please contact us.

My tracking says “no information available at the moment”.

For some shipping companies, it takes 2-5 business days for the tracking information to update on the system. If your order was placed more than 5 business days ago and there is still no information on your tracking number, please contact us.

Will my items be sent in one package?

For logistical reasons, items in the same purchase will sometimes be sent in separate packages, even if you've specified combined shipping.

If you have any other questions, please contact us and we will do our best to help you out.

Returns

Order cancellation

All orders can be cancelled until they are shipped. If your order has been paid and you need to make a change or cancel an order, you must contact us within 12 hours. Once the packaging and shipping process has started, it can no longer be cancelled.

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If you did not receive the product within the guaranteed time (45 days not including 1-3 day processing) you can request a refund or a reshipment.
If you received the wrong item you can request a refund or a reshipment.
If you do not want the product you’ve received you may request a refund but you must return the item at your expense and the item must be unused.

We do not issue the refund if:

Your order did not arrive due to factors within your control (i.e. providing the wrong shipping address)
Your order did not arrive due to exceptional circumstances outside of our control (i.e. not cleared by customs, delayed by a natural disaster).
Other exceptional circumstances outside of our control.

*You can submit refund requests within 15 days after the guaranteed period for delivery (45 days) has expired. You can do it by sending a message at support@sellvia.com

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If for any reason you would like to exchange your product, perhaps for a different size in clothing, you must contact us first and we will guide you through the steps.

Please do not send your purchase back to us unless we authorise you to do so.

Refunds, returns, and exchanges

In the event that your order arrives damaged in any way, please email us as soon as possible at support@sellvia.com with your order number and a photo of the item’s condition. We address these on a case-by-case basis but will try our best to work towards a satisfactory solution.