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Progressive Relaxation Process
How to reduce tension - This popular exercise can be a great tool for you to use to control tension and enhance relaxation in both your mind and body.
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Step by Step Instructions
It will probably be most useful to you if you or a friend would tape record the following exercise and listen to it rather than to just try to read and remember the various parts of the exercise. Or better yet have someone read it to you. One of the main activities suggested in this exercise involves alternatively tensing and relaxing muscle groups. Put enough tension into the muscles to make them tense, but not enough to cause pain. Feeling pain means that you are tensing too much.
Before we begin, note how you feel. Any areas of stiffness or tightness, any aches or pains? Do you feel tense or keyed up? These feeling will give you a point of reference to contrast with feeling at the conclusion of the relaxation process.
A Progressive Relaxation exercise
Settle back, lay down if the situation allows and get as comfortable as you possibly can. Close your eyes gently. Start with a Focused Breathing routine. Tune in to your breathing. (Pause)
Notice it's pace and rhythm. (Pause)
Take another breath, a deep breath fully expanding your lungs this time, exhale slowly letting yourself feel completely calm, peaceful, comfortable and relaxed. (Pause)
Now slowly one finger at a time starting with your little finger clench one hand into a fist. Clench it tighter and tighter and study the tension. Keep it clenched and feel the tension in your fingers, hand, and forearm. Count slowly to ten (Short Pause)
Now let your hand relax and go limp, allowing your fingers to become loose. Notice the contrast between the feeling of tension and now the feeling of relaxation. (Short Pause)
Now the other hand, slowly one finger at a time starting with your little finger clench your hand. Clench it tighter and tighter and study the tension. Keep it clenched and feel the tension in your fingers, hand, and forearm. Count slowly to ten (Short Pause)
Now let your hand relax and go limp, allowing your fingers to become loose. Your fingers Notice the contrast between the feeling of tension and now the feeling of relaxation. (Short Pause)
Let your whole body go and relax even more completely. (Short Pause)
Now bend both of your elbows and tense your biceps. Tense them hard until they almost quiver. Hold them tight and count slowly to ten, notice each area of tension, your forearm, the biceps, feel the areas of tension.
Now slowly.... let your arms straighten out and drop gently to your sides. go limp, your arms feel heavy and warm. Feel the tension leave your muscles, and experience relaxation that replaces the tension. Let the feeling flow and spread into the rest of your body so that you feel peaceful and calm. Feel the heaviness of your fingers and arms (Pause)
Now we will release the stored stress in your face muscle, forehead and Jaw. Raise your eyebrows up a far as you can and hold the tension, count to five. Now slowly relax the forehead by lowering your eyebrows while exhaling.
For your eyes, squeeze the eyelids tightly together. Hold the tension. Now relax.
Tighten your jaw muscles, bite down and hold your teeth together tightly. Feel the tension along the jaw and into the neck. Count to 5 Exhale slowly and relax. Your face feels relaxed and heavy.
Focus all your attention on your neck, your shoulders, and your upper back. Move your head to one side and tense your neck muscle slowly count to 5, Relax and move your head to the other side and tense your neck muscle slowly count to 5, Relax
Raise your shoulders as high as you can and feel the tension in your neck, your shoulders, your upper back.Hold that and count slowly to 10 and exhale slowing and drop your shoulders with your breath. Hold that tension, count slowly to ten.
Take a deep breath and hold it while at the same time trying to touch your shoulder blades together by pulling your arms back when you need to breathe exhale slowly and relax with your breath.
Now tighten your stomach muscle pull in as if trying to touch your backbone with stomach. Slowly Count to 10 exhale and relax your stomach.
Now arch your back feel tension along the spine. Hold for a count of 10, slowly lower your back exhale and relax.
Now raise your leg up an inch or two in the air hold it till you feel a slight tremor. Your thigh is getting tired, Now exhale and lower the leg. Now do the same thing with the left leg and relax.
Now point your toes stretch them as level with your body as you can visualize that you are on your tiptoes, feel the tension spread up the back of the legs. Now relax them and let them lay naturally.
Last bend your toes up as if pointing towards your head, feel the tension around the feet and ankles. Once again, relax
Think about your fingers on one hand, they feel heavy, your arm it is relaxed and heavy try to lift it. Relax it. Continue to your other arm, Your head, it too is heavy your neck relax try to lift is slightly and then exhale and relax it even deeper. Slowly Continue down your body, your shoulders feel their weight think about their weight, and your back.
Now with one leg see how heavy it feels try to lift it slightly now relax it. Now the other leg notice how heavy it feels now relax it.
Now if you want to sleep let your self mind and body drift off, you can also mentally go though the process without moving to assist the drifting off process.
Arouse yourself and end the process Take a deep quick breath, wiggle your toes and open your eyes. when you do so you will feel refreshed and calm.
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