There are many benefits to attaining a state of complete relaxation. It is much easier to think clearly, physical symptoms associated with stress are reduced, and getting a good night’s sleep or even a short nap is possible.

One technique that many have found useful to reduce tension in the body - even when you’re not aware that there IS tension - is called “Progressive Relaxation”.

If possible, find a suitable setting: one that is free of noise, distractions and interruptions. The position can be either lying down or sitting in a chair. Make yourself clear your mind; focusing strictly on your breathing is helpful for this.

Next, focus on individual groups of muscles; first tense the muscle for up to 10 seconds, then quickly release it. Do this slowly and methodically. You will want to read the following list once in a while to help you remember to work EVERY part of the body, but generally just let your mind travel up or down your body to various muscle groups.

Close your eyes and get ready to experience a wonderful state of mind!

Shoulders – lift them up towards the ears as high as possible, extending the back and neck at the same time – hold for 8-10 seconds – relax. Repeat.

Arms – bend at elbows – tightening biceps - squeeze tightly against the body – hold – relax.

Hands/wrists – curl the fingers and tighten fists – hold – relax. Curl whole hand (fingers pointing toward inner arm) – hold – relax. Spread fingers outward as far as possible – hold – relax.

Do shoulders again.

Neck – gently roll head in circles, holding for a moment in various positions.

Forehead – raise eyebrows as high as possible – hold – relax.

Eyes – Close tightly – hold – relax. Repeat a few times.

Jaw/mouth – clench teeth and draw back lips – hold for a few seconds – relax. Purse the lips tightly together – hold – relax. Open mouth wide, stick out tongue – hold – relax. Let mouth fall open.

Do shoulders again.

Chest – breathe in very deeply, going farther that usual, to inflate lungs, exhale forcefully and quickly. Repeat a few times.

Stomach – Slowly suck it in then push it outwards, as though it was a balloon – relax. Do this several times.

Upper/Lower back – pull shoulders forward, keeping arms at your side. Hold 8-10 seconds – relax. In sitting position roll your head, shoulders and upper back forward, forming an arc – hold – relax.

Buttocks – tighten – hold – relax. Repeat.

Thighs – if sitting, press your feet firmly into the floor – hold – relax. If lying down, pull them tightly together – hold relax.

Calves – bend at the ankle, stretching your toes up toward the knees – hold – relax.

Feet – slowly separate toes, drawing them up towards front of leg – hold - then slowly curl the toes towards bottom of feet.

When you have completed these steps make yourself become aware if there’s any place that has become tense again and repeat relaxation exercise for that area.

Endnotes

http://my.webmd.com/content/article/46/1826_50673.htm?lastselectedguid={5FE84E90-BC77-4056-A91C-9531713CA348}

http://www.nzgg.org/

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