Learning to Relax: Progressive Muscle Relaxation

· Tense your hands by making tight fists. Hold for 2 seconds and release, imagining all the tension leaving your hands.

· Tense the neck by GENTLY AND WITHOUT STRAIN looking to the right. Feel the tension on the left side. Then look forward and imagine total relaxation on the left side of your neck. Do the same for the right side of the neck.

· Continue with the neck relaxation by GENTLY AND WITHOUT STRAIN bringing your chin towards your chest. Feel the tension in the back of the neck. Bring your neck up and imagine your neck as light and free of tension.

· Focus on your forehead. Tense the forehead by furrowing your eyebrows together for two seconds and then release. Then, raise your eyebrows as high as you can and hold for two seconds. Release your eyebrows and imagine your forehead and face as totally relaxed.

· Take a few moments to scan your body again. If there is any part which remains tense, tense and release that area again.

· Take a couple of deep breaths in this relaxed state and imagine yourself in a very tranquil environment such as at the ocean or in a meadow. When you want to finish, take a deep breath and slowly orient yourself to the room in which you are relaxing.

Setting Up a Relaxation Schedule:

Try to set aside a few minutes each day to practice progressive relaxation. If possible, choose a time during the day or evening when you will not be interrupted. Let your family members know that you need a few minutes of private time. The benefits you receive from practicing muscle relaxation are cumulative. After a few weeks you will find it much easier to relax during the day.

If you wish to learn more about living a healthy and robust life access my web site at http://www.helaingaction.com.

Peace and Health,

Bob Oliva, CSW

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