Progressive muscle relaxation

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:: Progressive muscle relaxation
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Progressive muscle relaxation

How To Practice Progressive Muscle Relaxation
Read right through these instructions once before you begin.

Lie down and breath slowly and deeply. As you exhale imagine the tension leaving your body. You might visualize it as grey mist.

Now concentrate on your right hand and arm. Tighten the muscles in your hand making a fist, continue tightening the muscles right the way up to include your bicep and shoulder, holding as tight as you can. Hold this tension for a count of 10 or longer if you can manage it. Don't hold your breath during any of these tensing practices.

Now release and let the arm and hand go limp, notice the feeling and the warmth in your arm. Feel the difference between your right and left arm.

Repeat the exercise with your left hand, arm and bicep.

Now follow the same procedure with your right foot, calf, thigh and buttock muscles. One at a time tense these muscles as hard as you can, count to 10 or higher slowly, then release. Pay attention to the different feeling in your left and right sides. Repeat on your left leg starting with your left foot and leg muscles.

Focus then on your shoulder muscles. Shrug your shoulders as high as you can and hold tight, then relax them. Feel the difference.

Now concentrate on your head. Frown as hard as you can, hold, then release as before. Then raise your eyebrows as high as possible, hold then release. Each time hold the tension as long as you can and then release and feel the difference between the limp relaxed state and the tense state.

Screw up your eyes, feeling the tension. Hold as before and then relax.
Clench your jaw tightly. Notice the tension, hold, then release. Feel and compare the difference.

Press your tongue tightly against the roof of your mouth. Hold, then release, again paying attention to the difference between the relaxed and the tense state.

Repeat with your lips, pressing them together and then making a tight "O" with them. Relax. Notice the relaxed feeling in all of your head muscles.
Carry out this technique at least once a day. It is also a good way to relax before you go to sleep at night.

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