Think of each muscle as a pendulum. The easiest way to get a pendulum to swing to one side is to first pull it to the other side. A muscle will relax more profoundly if you tense it first.
Lie on your back on a firm surface with your eyes closed. Move around a little until you feel comfortable, then try to lie without moving. Begin by inhaling, tensing your right leg, and raising it a few inches. Hold it for a few seconds, then let it drop as you exhale. Next do the same with your left leg.
Then inhale deeply and contract the muscles of your right arm as you raise it a few inches off the mat, hold it for about 5 seconds, and let it drop as you exhale. Do the same with your left arm. Now inhale deeply and contract the muscles of your buttocks as you raise your pelvis off the mat, hold it for about 5 seconds, and let it drop as you exhale.
Inhale deeply and push your abdomen out like a balloon, hold your breath for about 5 seconds, then let your abdomen completely relax as you exhale through your mouth. Repeat the same sequence with your upper chest. Leaving your arms relaxed, inhale and bring your shoulders up toward your ears, then bring them together in front of your chest, and finally push them toward your feet. Relax.
Gently roll your head from side to side and allow your neck to relax. Inhale and squeeze together all of your facial muscles, including your jaw, mouth, eyes, and forehead. Relax. Finally, mentally allow each part of your body to relax even more. While lying there, totally relaxed, observe your breathing. Without trying to change the pattern, just observe or feel the gentle flow of air as it comes in and out of your nose. After a few minutes, allow your inhalations to become a little deeper with each breath. Slowly move your fingers and toes, hands and feet. Then gently roll your arms and legs back and forth. When you are ready, slowly roll over onto your side and come to a seated position.
After you have practiced this deep relaxation several times, you may be able to get into the relaxed state without having to tense and relax each muscle group. For example, simply lie down, inhale deeply, and tense all your muscles simultaneously. Hold, this for a few seconds, then release everything as you exhale deeply and relax completely.
After finishing deep relaxation one evening, one participant observed, “It feels like the beginning of the day instead of the end.”
RELAXATION - activities
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