One of the most simple and easily learned techniques for relaxation is 'Progressive Muscle Relaxation'. This exercise teaches you to relax your muscles and to recognise the first signs of tension and anxiety. If you practice this exercise regularly you will notice your body and mind are more relaxed and free.
1. Choose a quiet room and sit in a comfortable chair.
2. Rest your hands in your lap and your feet on the floor.
3. Take a deep breath, then let it out slowly.
4. Focus your mind on your muscle, staring with your right foot. Inhale and squeeze your muscle for 5 counts. Notice the sensation in your clenched muscle.
5. Now release the tension completely. Make sure you release all the tightness and any pain as you exhale. Notice the difference between tensed and relaxed muscles.
6. Take a deep breath and exhale slowly.
7. Repeat this sequence for the other foot. Then for your legs, arms, buttocks, stomach, chest, neck, shoulders and face.
8. Take deep breaths between each muscle group until the entire upper body is relaxed.
9. After tensing and relaxing your entire body, close your eyes and sit quietly for at least 5 minutes. Breathe deeply and concentrate on a pleasant thought or peaceful scene.
Don't be concerned if it seems that some muscles just don't want to relax. Be patient, it will come.
Things to consider:
- If you are left-handed, you might want to begin with your left foot.
- In the beginning it can be difficult to isolate your specific muscles, with practice it will get easier.
- Be careful not to hurt yourself. Be extra gentle contracting your muscles in your back, feet and neck. If you have a history of serious injuries, muscle spasms or back problems you should talk to your doctor before starting this exercise.
- Concentrate on focusing on the change that happens when you release all that tension. With practice you will be able to recognise the first signs of tension and be able to release it. This will help you to remain calm during stressful periods and help you to cope with the situation.
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