Getting started:Assume a comfortable position, sitting on a soft chair or lying down. Either way, make sure your head is supported. It is a good idea to cover yourself with a warm blanket. It will help you to feel safe and secure and also keep you in a state of relaxation if your body temperature drops. This can happen when the pulse rate decreases and blood pressure falls in states of deep relaxation.
Loosen any tight garments; take off shoes, glasses, contact lenses, tight belts, and jewelry.
Decide not to worry about anything — give yourself permission to put aside the concerns of the day. If there is something bothering you, it is preferable to write it down before the relaxation exercise. It can be dealt with at a later time.
Start with breathing. Breathe in deeply and slowly. Imagine that you are breathing in good energy and light, which is soothing and healing to your body, and with every exhalation, you are letting go of tension tiredness and general aches and pains in your body.
When you are ready, allow yourself to concentrate on all the muscles in your body starting at your feet and moving up through your body one step at a time, each time tensing, holding and relaxing.
Bring your concentrate on your feet. Tighten your feet by curling your toes downwards. Hold for ten seconds and then quickly release and relax and on up through your body
Tighten calf muscles hold and relax
Tighten thighs, hold and relax
Tighten buttocks, hold and relax
Tighten spine, hold and relax
Next, bring your attention around to the front of your body, starting at the pelvis
Tighten your pelvis hold and relax
Tighten lower abdomen hold and relax
Tighten stomach, hold and relax
Tighten the muscles of your chest by taking in a deep breath. Hold for ten seconds and release slowly. Imagine the tension in your chest flowing away with every the exhalation you make.
Now, move your concentration to your shoulders. First, raise them as far as you can as if you were trying to touch your ears. Hold, tense, release, and relax
Move your concentration towards your arms. Draw your forearms up towards your shoulders. Hold, tense, release, and relax. Extend your arms out straight, locking both elbows. Hold, tense, release, and relax. Then, tighten your fists, hold and relax
Move your concentration to your neck. Rotate your head to the left and then to the right
Finally, bring your attention to the head area
Tighten your forehead hold and relax
Shut and tighten your eyes, hold and relax
Draw your lips right back over your teeth as if you are growling Tighten hold and relax
Stick out your tongue as far as you can try and reach your chin. Tighten, hold and relax
Before finishing the progressive muscle relaxation, allow yourself time to rest as you feel your body sinking deeper and deeper into the bed or chair on which you are resting, becoming more and more relaxed.
Stay in this relaxing state for some time and when feel ready, gradually come back by stretching out like a big Lazy cat.
Then draw your knees up slowly and bend them up towards your stomach, turn on your side, place your palm the ground for support and gently raise your body into the sitting position and slowly stand upright.
Try and practice the deep muscle relaxation once or twice over the next few days.
And start thinking about the possibility of sharing the practice of progressive muscle relaxation with someone else.
Note to self
This Deep Progressive Muscle Relaxation will have you relaxed if not asleep in no time at all
Have a great week you guys.
See you next Monday.D. V
Hugs and Love