Progressive Relaxation Training:
The basic idea is to first increase the tension in your muscles, hold it for 5-7 seconds, and then relax. Remember to focus on one muscle group at a time. Repeat each procedure as many times as necessary to achieve the desired effect.
1. Get into a comfortable seated position and give your body a chance to relax. Allow yourself to experience a comfortable feeling of heaviness. Now, start at the bottom and stretching your legs out, point your toes away from your body, noting the tension in your ankles. Now point your toes to your head, creating tension in your calves. Let your feet fall to the floor, take a deep breath, and relax.
2. Now tighten your buttocks, and then your thighs by pressing down on your heels as hard as you can. Hold the tension for 5-7 seconds, then let go, take a deep breath, and relax.
3. Take a deep breath, filling your lungs completely, flex your chest muscles. Now, tighten your stomach muscles creating a “coat of armor”. Hold, exhale and relax.
4. Now, arch your back. Avoid straining and keep the rest of your body as relaxed as possible. Notice the tension beginning down at your tailbone moving up your spine to your neck. Hold, take a deep breath, and relax.
5. Bend your elbows, tense forearms and biceps in the classic bodybuilder pose, clench your fists at the same time. Tighten and relax.
6. Now, hunch your shoulders and tuck head in like a turtle, press your chin against your chest, tighten your throat, experience this uncomfortable sensation for 5-7 minutes then relax and slowly and carefully roll your head and shoulders till you find a comfortable position. Take another deep breath and relax.
7. Continue to move your attention upwards to your head and face. Wrinkle your brow, frown, and then release all tension. Take another deep breath.
8. Now, scan over your entire body…any tight spots just let yourself release the tension filling the muscle with a sensation of deep relaxation, warmth, and softness
