I invite you to settle into a comfortable spot where you will not be interrupted,
To allow yourself to completely let go.
This exercise consists in reaching,
On your own,
A state of muscular relaxation in a sitting position.
First,
By contracting your muscles,
One after another,
Then by relaxing them abruptly.
Take a few moments to get comfortably settled in your armchair or your seat.
Pressing your back comfortably against the back of the chair,
Simply leaving your hands resting on your thighs or on the arms of your chair.
And while you become comfortable,
Close your eyes and breathe calmly,
Peacefully.
Begin by clenching your right fist very hard.
Tense your hand muscles tightly.
Feel the tension.
Heat creeps into your fingers,
The back of your hand,
Your wrist,
Perhaps even your entire arm.
Then loosen your hand abruptly.
You will feel some tingling while,
At the same time,
The tension disappears.
Keep your hand relaxed and focus on the difference between tension and the relaxed state of your hand.
Inhale calmly.
Exhale deeply and begin again.
Now contract your right arm.
Bend your forearm upward until your hand touches your shoulder.
Tense your muscles.
Feel the tension.
Now release your arm and enjoy the relaxation of the muscles of your arm.
Breathe calmly,
Then begin again.
Now tighten your left fist in the same way you did with the right fist.
Feel the heat as it creeps into your fingers,
The back of your hand,
Your wrist,
Maybe even your arm.
Then release and relax your fist.
You will feel some tingling and,
At the same time,
The tension disappears.
Keep your hand relaxed and breathe.
Begin again.
Contract your left arm.
Tighten the muscles well.
Then release the muscles,
Enjoying the sensation of relaxation in the arm.
Breathe and begin again.
Now focus on the muscles of your forehead.
Contract these muscles by raising the eyebrows until the skin on your forehead wrinkles.
You will feel the tension.
Now release the muscles completely and really feel the relaxation as you breathe calmly.
Begin again.
Contract the area around your eyes and eyelids.
Close your eyes as tightly as you can.
Your muscles are very tense.
Relax them now and really feel the release.
Begin again.
Now tense your jaw while also tightening the lips.
Feel the tension.
Relax.
Release the jaw.
Focus on the difference between the sensations of tension and relaxation.
Breathe and begin again.
You should now contract the muscles of your neck.
Lean your head forward until your chin touches your neck.
Feel the tension.
Then relax the neck muscles.
Breathe deeply and begin again.
Now contract your shoulder muscles.
Raise both shoulders as far as possible.
Tucking your head inward,
Really feel the tension.
Then release the muscles,
Focusing on the sensation of relaxation.
Breathe and begin again.
Now focus on your thorax and abdomen.
Inhale deeply and contract the thorax inward.
Exhale,
Contracting the thorax outward.
Feel the sensations in your thorax and your abdomen.
Then relax.
Inhale and exhale normally.
Begin again.
Now focus on your right thigh.
Contract the muscles by lifting your leg.
Maintain the tension created.
Maintain.
Then release,
Lowering your leg.
Really feel the sensation of relaxation in your thigh.
Breathe calmly and begin again.
Contract your right foot and calf.
Raise your leg and forcefully point your foot toward the floor.
Inhale and maintain the tension created.
And release the muscles,
While really focusing on the sensation of relaxation in your foot.
Breathe and begin again.
Contract your left thigh by lifting your leg.
Maintain the tension created.
Then release and really feel the relaxation.
Continue to breathe.
Begin again.
Contract your left foot and calf.
Feel the tension in the muscles.
Release.
Really enjoy the relaxation.
Breathe and begin again.
Now experience the relaxation of the muscles in your entire body.
Your hands,
Your arms,
Your face,
Your neck,
And your shoulders.
Your chest and your abdomen.
Your legs and your feet.
Breathe.
