So there are many different ways to enter a deep state of relaxation and today I am going to guide you in one particular practice.
This one is called progressive muscle relaxation and what that involves is tensing and relaxing different muscle groups of the body.
And when you do this particular practice it's best to be lying down or at least in a reclined position so that your head is supported.
And also give yourself plenty of time.
The whole practice takes about 15 minutes.
I'll probably do an abbreviated one for you here today.
And when you do this go ahead and set the intention.
Say I am relaxing.
I'm gonna take this time now for myself to relax.
And as I describe each muscle group it's important to tense that muscle group vigorously.
Like really really squeeze that muscle group.
And then when I say to release or relax then do so abruptly.
And let that muscle group just go limp so you can really feel the contrast.
It's also important to assume a passive detached attitude.
You don't want to try to force anything or control your body or judge your performance.
The point is to let go.
Just let it happen and be free of any worry about how well you are performing the technique.
Okay so let us begin.
Go ahead and take three deep abdominal breaths exhaling slowly each time.
As you exhale imagine that tension throughout your body begins to flow away.
And inhale and exhale.
Clench your fists.
Hold that.
And release.
Tighten your biceps by drawing your forearms upward toward your shoulders and making a muscle with both arms.
Squeeze the bicep and hold.
And then relax.
Tighten your triceps,
The muscles on the undersides of your upper arms by extending your arms straight out and locking your elbows.
Hold and relax.
Tense the muscles in your forehead by raising your eyebrows as far as you can.
Hold and relax.
Imagine sensations of deep relaxation spreading all around the area of your forehead.
Tense the muscles around your eyes by clenching your eyelids tightly shut.
Hold and relax.
Imagine your eyes smooth and relaxed.
Tighten your jaw by opening your mouth so widely that you stretch the muscles around the hinges of your jaw.
Hold and then relax.
Let your lips part and allow your jaw to hang loose.
Tighten the muscles in the back of your neck by pulling your head way back as if you were going to touch your head to your back.
And be gentle.
Focus on tensing the muscles of your neck.
Hold and then relax,
Allowing the relaxation to just penetrate all the muscles from your forehead down your face and through your neck.
Take a nice deep breath and tune in to the weight of your head sinking in to whatever surface it is resting on.
Now tighten your shoulders by raising them up as if you were going to touch your ears.
Hold and then relax.
Tighten the muscles around your shoulder blades by pushing your shoulder blades back as if you're going to touch them together.
Hold the tension in your shoulder blades and then relax.
Feel your shoulders becoming loose and limp.
Tighten the muscles of your chest by taking in a big deep breath and hold it for 10,
9,
8,
7,
6,
5,
4,
3,
And then release slowly.
Imagine any excess tension in your chest flowing away with the exhalation.
Tighten your stomach muscles by sucking your stomach in.
Hold and then release.
Imagine a wave of relaxation spreading through your abdomen.
Tighten your lower back by arching it up.
You can omit this part if you have lower back pain.
Hold and then relax.
Tighten your buttocks by squeezing them together.
Hold and then relax.
Imagine the muscles in your hips going loose and limp.
Squeeze the muscles in your thighs all the way down to your knees.
Squeeze and hold that and then release.
Feel your thigh muscles smoothing out and relaxing completely.
Tighten your calf muscles by carefully pulling your toes toward you.
Hold and then relax.
Tighten your feet by curling your toes downward.
Hold and then relax.
Mentally scan your body for any residual tension.
If there's any area that remains tense,
Just repeat that tense relax cycle for that group of muscles.
Now beginning with your head,
Imagine a wave of relaxation slowly spreading throughout your body all the way down to your toes.
Enjoy the feeling of being relaxed and the knowledge you've gained in your body between the tension and the relaxation.
And remember,
Regular practice of progressive muscle relaxation once a day will produce a significant reduction in your overall feeling of stress and anxiety.
