>> Progressive Muscle Relaxation.
In our society today, we often get so busy that we forget how to relax.
We lose touch with our bodies as we just try to get through the day
and accomplish the tasks that we have to get done.
In order to keep energized, our muscles often work overtime,
and that slowly becomes our normal experience.
Tense muscles start to feel more familiar than relaxed muscles,
and that comfortable feeling of relaxation is forgotten.
Progressive muscle relaxation is designed
to re-familiarize you with how it feels to be relaxed.
It is a series of tensing and then relaxing different muscle groups in the body.
Tensing reminds you how it feels when the muscles are tense,
and the relaxation portion reconnects you to the feeling of relaxation throughout your body.
If you start feeling pain during this exercise, make sure to stop or just skip
over that portion of the exercise.
Let's start by going over the tensions together, and then we will do an entire PMR session.
We will practice doing these as we go over them.
Let's begin by getting into a comfortable position.
Make sure that your weight is supported completely by sitting
and that your arms and legs are uncrossed.
You may want to loosen your clothing and remove your shoes to ensure
that you are feeling as relaxed as possible.
If you are seated, put both feet flat on the floor.
Now close your eyes if you feel comfortable, and keep them closed.
I will ask you to tense and hold and then to relax many
of the muscle groups throughout your body.
Let your mind focus on the different feelings that you have when you tense, hold,
and then relax each muscle group.
Let's begin to relax as you take a few slow deep breaths.
Continue to breathe slowly while you think about relaxation.
With every breath you take, imagine inhaling relaxation and exhaling tension.
Inhale relaxation and calm.
Exhale tension and stress.
Now, as you let the rest of your body relax, clench your fists and bend them back
at the wrist, tighter and tighter.
Feel the tension in your fists and forearms.
And now relax.
Feel the looseness in your hands and forearms.
Notice the contrast with the tension.
Now, bend your elbows and tense your biceps.
Observe the tension.
Now let your hands drop and relax, noting the difference between relaxation and tension.
Turning your attention to your head and face, wrinkle your forehead as tight as you can.
Feel the tension in your forehead and scalp.
Now relax and smooth it out.
Imagine your entire forehead and scalp becoming smooth and at rest.
Now frown and notice the strain spreading throughout your forehead.
Now let go of the tension and allow your brow to become smooth again.
Now squeeze your eyes closed a little tighter.
And now relax your eyes.
Let them remain closed gently and comfortably.
Now open your mouth wide and feel the tension in your jaw.
Now relax your jaw.
When the jaw is relaxed, your lips will be slightly parted.
Notice the contrast between tension and relaxation.
Now press your tongue against the roof of your mouth.
Experience the ache in the back of your mouth.
And relax.
Feel the relaxation in your forehead, scalp, eyes, jaw, and tongue.
Let go of your tension with each exhale.
Now turn your attention to your neck.
Gently allow your head to fall towards the right shoulder,
feeling the tension in the left side of your neck.
Now allow your head to fall towards the left shoulder.
Hold it. Feel the tension in the right side of your neck.
Next, let your head fall towards your chest, feeling the pull on the back of your neck.
Finally, let your head fall back, looking up towards the ceiling,
feeling the tension in the back of your neck.
Now relax, allowing your head to return to a comfortable upright position.
Next, shrug your shoulders, bringing your shoulders up towards your ears.
Hold it.
Now drop your shoulders back down and feel the relaxation spreading
through your neck, throat, and shoulders.
Pure relaxation.
Now breathe in and fill your lungs completely.
Hold your breath.
Experience the tension.
Now exhale, and let your chest become loose.
Continue relaxation, letting your breath come freely and gently.
Notice the tension draining out of your muscles with each exhale.
Next, tighten your stomach and hold.
Feel the tension.
Now relax.
Place your hand on your stomach.
Breathe deeply into your stomach, pushing your hand up.
Hold, and relax.
Feel the contrast of relaxation as the air rushes out.
Now, arch your back without straining.
Keep the rest of your body as relaxed as possible.
Focus on the tension in your lower back.
Now relax.
Let the tension dissolve away.
Now tighten your thighs.
And relax and feel the difference between tension and relaxation.
Now straighten and tense your legs and curl your toes downward.
Experience the tension.
And relax.
Now straighten admitted tense your legs and bend your toes toward your face.
And relax.
Feel the comfortable warmth and heaviness of deep relaxation throughout your entire body
as you continue to breathe slowly and deeply.
You can relax even more as you move up through your body,
letting go of the last bit of tension in your body.
Relax your feet.
Relax your ankles.
Relax your calves.
Relax your shins.
Relax your knees.
Relax your thighs.
Let the relaxation spread to your stomach, to your lower back, to your chest.
Let go more and more.
Feel the relaxation deepen in your shoulders and your arms,
down to your hands, deeper and deeper.
Notice the feeling of looseness and relaxation in your neck,
your jaw, your face, and your scalp.
Continue to breathe slowly and deeply.
Your entire body is comfortable, loose, relaxed, calm, and rested.
Take a few more deep breaths and know that you can come back to this place
of relaxation whenever you want to.
When you are ready, take another deep breath and slowly become aware of your surroundings.
Move your feet, legs, hands, and arms.
Stretch out if you would like.
Rotate your head.
Open your eyes slowly, feeling refreshed and relaxed.
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