Relaxation Techniques

Welcome to Progressive Muscle Relaxation. During this exercise, you will be guided through each and every step. The entire exercise takes about fifteen minutes. You will need to find a quiet place where you won't be disturbed. It may helpful to turn off some lights in the room. Although, a completely darkened room is not necessary.

Find a comfortable place to do the exercise. You can do it sitting in a chair that supports your head. Although, lying down on your bed, on a couch or even on a folded blanket on the floor may be preferable. Wearing loose fitting clothing may also be preferable. Try to avoid clothing that is so tight it causes you to focus on that area of your body. If necessary, loosen your belt or pants. Removing your shoes will also help you relax, but make sure your feet are kept warm.

We should be about ready to start. If you like, you can close your eyes. Take a deep breath. Feel your stomach rise. Hold the air momentarily. Now, let the air out in an exaggerated sigh. Feel the tension leaving your body. Did you feel the tension leaving your body?

Take another deep breath. Again, feel your stomach rise; hold the air momentarily. Now, let the air out in an exaggerated sigh. Feel the tension leaving your body. Did you feel the tension leaving your body?

One more time. Take a deep breath. Feel your stomach rise; hold the air momentarily. Now, let the air out in an exaggerated sigh. Feel the tension leaving your body. Did you feel the tension leaving your body?

Breathe normally. Try to relax. Let all the tension in your body go. Think about your feet. Is there tension in them? If so, move them slightly to, sort of, shake off the tension. Then relax them. Think about your calves. Are they tensed? Release the tension. Think about your thighs, are the muscles tight? If so, try to mentally release the tension. Relax your buttocks. Relax your stomach. Relax your chest. Relax your hands. Relax your forearms. Relax your biceps. Relax your shoulders. Relax your neck. Relax your jaw. Relax your face. Relax your forehead. Relax your eyes.

Now that you've completed the initial level of relaxation, we are going to begin Progressive Muscle Relaxation. Progressive Muscle Relaxation can help you release a great deal of tension that is stored in your muscles. Tension that you may not even be aware of.

In this exercise, you will be tensing particular muscles or parts of the body; holding the tension, then relaxing. When you hear my cue - relax. Relax your muscle completely and immediately. Do not release the tension gradually. Let all the tension go at the same time. I'd also like you to focus your attention on the feeling in your muscle when it is tensed. And the feeling in your muscle as the tension is being suddenly released and your muscle is becoming relaxed. It is very important that you focus your attention on the feelings in your muscles as you relax them. Try and avoid any unnecessary movements during the exercise.

Let's begin with the left hand. Tense the muscles in your left hand and your left forearm by making a tight fist. You should be able to feel the tension in the hand, in the knuckles and in the lower part of your arm. Hold the tension. Can you feel the tension? Okay. Relax. Feel the tension flooding out of your hand and arm. Can you feel your hand and arm relaxing? Good. Now, let’s move up the arm to the left biceps. Tense your left biceps by pushing your left elbow down into the arm of the chair, or the floor or the bed. You should be able to feel the tension in your biceps without feeling any tension in your hand or your lower arm. Hold the tension. Can you feel the tension in you biceps? Okay. Relax. Feel the tension flooding out of your biceps. Can you feel your biceps relaxing? Good.

Now, let's do the left hand and left arm. Tense the muscles in your left hand and your left forearm by making a tight fist. You should be able to feel the tension in the hand, in the knuckles and in the lower part of your arm. Hold the tension. Can you feel the tension? Okay. Relax. Feel the tension flooding out of your hand and arm. Can you feel your hand and arm relaxing? Good. Now, let’s move up the arm to the left biceps. Tense your left biceps by pushing your left elbow down into the arm of the chair, or the floor or the bed. You should be able to feel the tension in your biceps without feeling any tension in your hand or your lower arm. Hold the tension. Can you feel the tension in you biceps? Okay. Relax. Feel the tension flooding out of your biceps. Can you feel your biceps relaxing? Good.

Now, we're going to relax the muscles in your face. Focus your attention on the upper part of your face; your forehead. Lift your eyebrows as high you can. Can you feel the tension in your forehead and your scalp? Hold the tension. One…two...three…four…five…relax. Feel the tension rushing off your face. Can you feel your face relaxing? Okay, fine.

Now, we're going to tense and relax the muscles in the central area of your face. Focus your attention on your eyes and cheeks. Now, squint your eyes very tightly, and at the same time, wrinkle up your nose. Feel the tension in the central part of your face. Hold the tension. One…two...three…four…five…relax. Feel the tension rushing off your face. Can you feel your face relaxing? Okay, good.

Next, we'll tense and relax the muscles in the lower part of your face. Start by focusing your attention on your jaw and mouth. Carefully clench your teeth together and pull the corners of your mouth back. Do feel the tension in the lower area of your face and in your jaw. Hold the tension. Hold….and relax. Feel the tension rushing off your face. Can you feel your face relaxing? Great.

Now, we're going to move to the neck muscles. Tighten the muscles in your neck by carefully pulling your chin down towards your chest. Do you feel tension in your neck? Hold the tension. There may be some shaking in the neck muscles – that's okay. Feel the difference in tension between the muscles in the back of the neck, as compared with the muscles in the front of the neck. Now relax. Can you feel the tension being released; can you feel your neck relaxing? Good.

Let's move to the muscles of the chest, shoulders and upper back. We'll be tightening and relaxing several muscles here at the same time. And, you'll have to hold your breath to do so. Ready? Take a deep breath. Hold it…. Now pull the shoulder blades together by pulling your shoulders back, and at the same time trying to get your shoulder blades to touch. Do feel the tension in your chest, shoulders and upper back? Hold the tension, then relax. Do you feel the tension rushing out of those muscles? Do you feel the muscles suddenly becoming more relaxed? Good.

Now we'll do the abdominal muscles. Tighten your stomach muscles as if you were preparing to receive a blow to the stomach. The stomach muscles should be very tight. Do you feel the tension in your stomach? Hold the tension. Then relax. Can you feel tension leaving your abdominal muscles? Can you feel your stomach muscles suddenly relaxing? Great.

Let's move now to the muscles of the right upper leg, the right thigh. Stiffen the right leg and feel the tension in the large muscle on top of the thigh, compared with the tension in the two smaller muscles in the back of the thigh. Keep the muscles tightened and feel the tension. Now relax. Can you feel tension leaving your upper leg muscles? Can you feel how the muscles in your leg are suddenly relaxing?

Let's move down the leg to the right calf. You can tense the calf muscle by pulling the toes of your right foot upwards toward your head. Feel the tension in your calf. Hold it…keep the muscles tightened and feel the tension. Now relax. Did you feel tension leaving your calf muscle? Did feel your calf relaxing? Good.

Now tense the muscles in your right foot by pointing the toes, turning the foot inward, and at the same time curling the toes. Can you feel the tension in your foot? Keep the muscles tightened and feel the tension. Now relax. Did you feel the tension leaving your foot? Did you feel your foot relaxing?

Now, let's move to the muscles left thigh. Stiffen the left leg and feel the tension in the large muscle on top of the thigh, compared with the tension in the two smaller muscles in the back of the thigh. Keep the muscles tightened and feel the tension. Now relax. Can you feel tension leaving your upper leg muscles? Can you feel how the muscles in your leg are suddenly relaxing?

Let's move down the leg to the left calf. You can tense the calf muscle by pulling the toes of your left foot upwards toward your head. Feel the tension in your calf. Hold it…keep the muscles tightened and feel the tension. Now relax. Did you feel tension leaving your calf muscle? Did feel your calf relaxing? Good.

Now tense the muscles in your left foot by pointing the toes; turning the foot inward, and at the same time curling the toes. Can you feel the tension in your foot? Keep the muscles tightened and feel the tension. Now relax. Did you feel the tension leaving your foot? Did you feel your foot relaxing? Great.

You have just completed the progressive muscle relaxation technique. You may want to remain where you are and continue feeling the deep relaxation you have just created. You can deepen your relaxation by continuing to focus on your breathing. With each breath, feel your body becoming more and more relaxed. Breathe deeply. Relax. Relax.

Now, let's relax your mind. First, rid your mind of those nagging thoughts or worries that keep you from falling asleep. Sighing can help. Try it now. Inhale deeply through your nose, then pucker your lips and exhale slowly through them. Make breathing-out last as long as it feels comfortable. As you hear the air leaving your body, imagine all of the tension in your body is leaving with your sigh. Relax.

Now visualize the number "ten" in some beautiful way. Maybe you see it being written slowly and carefully by a calligrapher. Or, maybe you see it at the top of a staircase, each step holding a number lower than the step above. Count slowly, backwards from ten to zero. See each number clearly. Make each number as large and vivid as possible. When you get to zero, relax. Let's begin. Ten… nine… eight… seven… six… five… four… three… two… one… zero. Relax.

Now think of an object you find simple and pleasing. Study every line of it in your mind, appreciating its grace and texture. Or picture a color shifting into beautiful patterns and hues - blending and changing. Take a deep breath. Exhale slowly and completely. And relax. Now picture a quiet setting - maybe a winter scene with snowflakes softly falling. Or, in the country - the cows and horses quietly grazing in a meadow. Be sure to feel the picture. When you imagine the beach, feel the sun on your face; your toes squishing in the sand; breezes caressing your skin. Smell the clean ocean air. Imagine yourself floating; floating slowly downward like a leaf in the air. Or visualize yourself floating down a very gradual staircase, floating down a long escalator. The lower you float, the calmer you are. Take a deep breath. Continue to relax.