Proven Relaxation Technique
Progressive Muscle Relaxation...
Our world is growing increasingly frightening and upsetting.
Turn on the news and we hear and view bombings and shootings,
brawls on airplanes,
devastating natural disasters,
and our country's daily political strife.
How can we manage the anxiety that naturally results?
We all hold stress and tension in our muscles
and can benefit from knowledge as to how we can release this in order to
move through our days more calmly
or simply fall asleep more quickly!!
The following relaxation technique focuses on the muscles throughout the body.
The idea is to tense... and then relax
major muscle groups in a systematic way,
draining the muscles of residual tension in the process.
This technique is built on groups of "3" for ease of remembering.
How to do it...
Find a place that is quiet
and sit ...or lie down ...in a relaxed position.
Breathe deeply and slowly
3 times... in and out...
slowing your breathing as you count.
(another blog entry to read regarding the importance of breathing deeply and slowly is "Breathe...just breathe.")
Begin muscle tension and relaxation with muscles in your ...
FACE:
1) Tighten eyebrow/forehead muscles lifting them up toward ceiling to count of “3," ---1-2-3---
Relax the muscles to the slow count of "3." ---1-2-3---
Tighten again to count of “3”.......relax eyebrows to count of "3." ---1-2-3---
One more set: tighten to the count of "3." ---1-2-3---
and now relax your forehead to the slow count of "3."
2) Scrunch eyelids tight, to count of “3.” ---1-2-3---
Relax your eyelids and keep them closed as you slowly count to "3." ---1-2-3---
Repeat the tightening and relaxing 2 more times, slowly.
3) Clench jaw muscles with teeth tightly closed, to count of “3." --1-2-3---
Relax muscles in jaw/mouth to slow count of “3”. ---1-2-3---
Repeat 2 more times, slowly.
BREATHE deeply and slowly 3 times in and out ---1-2-3---
ARMS and HANDS:
1) Lift shoulders high and toward ears and hold in place, to count of “3.” ---1-2-3---
Drop shoulders down to relaxed position. Slowly count: ---1-2-3---
Repeat 2 more times.
2) Tighten muscles in arms, so they are stiff and straight at sides of body, to count of “3.” ---1-2-3---
Relax and let arms fall to sides loose and moveable, counting to "3."---1-2-3---
Repeat 2 more times.
3) Clench fingers into fist position to count of “3." ---1-2-3---
Slowly relax fingers and open them up to count of “3”. ---1-2-3---
Repeat 2 more times.
BREATHE deeply and slowly 3 times in and out ---1-2-3---
consciously relaxing all muscles in body.
TORSO:
1) Press and tighten shoulder blades together in center back to count of “3.” ---1-2-3---
Relax to count of “3.”
Repeat 2 more times, slowly.
2) Tighten stomach muscles to count of “3.” ---1-2-3---
Relax to count of “3.” ---1-2-3---
Repeat 2 more times, slowly.
3) Press lower back muscles against chair/bed to count of “3.” ---1-2-3---
Relax torso and slowly count to "3." ---1-2-3---
Repeat 2 more times.
BREATHE deeply and slowly 3 times in and out ---1-2-3---
relaxing all muscles throughout body, from forehead to toes.
LEGS and FEET:
1) Tighten quads, or entire leg to straight position, and hold to count of “3.” ---1-2-3---
Relax and let “fall” against chair or on bed to count of “3.” ---1-2-3---
Repeat 2 more times.
2) Lift toes toward chin/ceiling and stretch calves as you count to “3.” ---1-2-3---
Relax to slow count of “3." ---1-2-3---
Repeat 2 more times.
3) Scrunch/tighten toes (like making fists with hands, above) to count of “3.” ---1-2-3---
Relax toes, counting to “3” slowly. ---1-2-3---
Repeat 2 more times.
BREATHE deeply and slowly 3 times in and out ---1-2-3---
LASTLY, with eyes closed...
Visualize a focused beam of soft light shining on the top of your head.
Imagine the light slowly moving from the top of your head,
down the muscles in your face,
your neck,
your shoulders,
your upper arms,
your chest and back and abdomen,
your hands and fingers,
your hips,
your thighs and knees,
calves and feet,
where it finally shines on your toes.
As the imagined light slowly shines down on each part of your body,
mentally check your muscles and relax them.
If there are any parts that are tense,
slowly let the tension be released as the light remains still and shines on them.
Continue down from the top of your head
to the tips of your toes,
breathing slowly and deeply throughout.
With practice, it becomes much easier to relax your body and
alleviate tension through the use of this technique.
