Relaxation techniques

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09
Jun
2009
Progressive Muscle Relaxation
Posted By: Bluebelly  |  Comments ( 0 )

After a night out it can be difficult to relax. The adrenalin released into the brain can keep your body on edge, ready for action. Energy stored in the muscles is like a compressed spring, storing stress and tension.


Deep muscle relaxation techniques can assist to release this stored energy allowing your body to relax. The deliberate process of ordering all your muscles to tense then relax causes a rush of fresh blood to flow through them, healing and repairing daily damages they incur.


Of all the meditation processes available, deep muscle relaxation techniques are the easiest for a beginner to learn and can be practiced almost anywhere. It takes a while to get good at it, but once you do it works very well.


Progressive Muscle Relaxation Exercise

  1. Find a quiet, comfortable place free from distractions. Lie on the floor or recline in a chair, loosen any tight clothing and remove glasses or contacts. Rest your hands in your lap or on the arms of the chair.


  2. Take a few slow even breaths. (You might want to check out the article “Control your breathing”).


  3. Forehead. Focus attention on your forehead. Clench the muscles in your forehead, (raising your eyebrows and creating those lines some of us worry about) holding for 15 seconds. Be careful only to tense the muscles of your forehead and to leave the rest of your body relaxed. Feel the muscles becoming tighter and tenser. Then, slowly release the tension in your forehead while counting for 30 seconds. Continue to release the tension in your forehead until it feels completely relaxed. Continue breathing slowly and evenly.


  4. Jaw. Now, shift attention to your jaw. Tense the muscles in your jaw holding for 15 seconds. Then, release the tension slowly while counting for 30 seconds. Continue to breathe slowly and evenly.


  5. Neck and Shoulders. Now, shift attention to your neck and shoulders. Increase tension in your neck and shoulders by raising your shoulders up towards your ears and hold for 15 seconds. Slowly release the tension as you count for 30 seconds. Continue to breathe slowly and evenly.


  6. Arms and Hands. Slowly draw both hands into fists. Pull your fists into your chest and hold for 15 seconds, squeezing as tight as you can. Then, slowly release while you count for 30 seconds. Continue to breathe slowly and evenly.


  7. Buttocks. Slowly clench your buttocks over 15 seconds. Then, slowly release the tension over 30 seconds. Continue to breathe slowly and evenly.


  8. Legs. Slowly, increase the tension in your quadriceps and calves over 15 seconds. Squeeze the muscles as hard as you can. Then, gently release the tension over 30 seconds.


  9. Feet. Slowly, increase the tension by clenching your feet and toes. Tighten the muscles as much as you can. Then, slowly release the tension while you count for 30 seconds. Notice all the tension melting away. Continue breathing slowly and evenly.


Enjoy the feeling of relaxation sweeping through your body. Continue to breathe slowly and evenly.



If you'd like to download a voice guided session in physical relaxation we have an audio track here physical_relaxation.mp3 (17MB)

Alternatively if you'd like a voice guided session in mental relaxation we have an audio track here mind_relaxation.mp3 (7MB)
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