Posted by insomniac6622 on November 20, 2009 at 18:44:17:

In Reply to: Question for Jim (and anyone else) posted by electracat on November 19, 2009 at 17:21:30:

Have you tried this technique? It might help you relax. This method
has been noted in several publications I have read. Obviously,
if your having a horrible day maybe its best to take some meds.
But if we can teach ourselves to relax on a regular basis it could
be beneficial. Read on..

Select a low distraction environment sitting comfortably in a chair or on the ground
Light tensioning of specified muscle groups (15 seconds) is followed by deliberate slow release (30 seconds)

Progressive Muscle Relaxation Script:
adapted from: http://www.guidetopsychology.com/pmr.htm

Sit comfortably, take several slow deep breaths and notice the chair and the floor supporting your body and feet. Allow your head to balance weightless between your shoulders.

Shift attention to your face slowly increasing tension in your forehead (15 seconds)
Slowly release tension over a period of 30 seconds until all tension has left the muscles.
Notice the feeling of relaxation as you continue breathing slowly and evenly.

Shift attention to your face slowly increasing tension in your jaw (15 seconds)
Slowly release tension over a period of 30 seconds until all tension has left the muscles.
Notice the feeling of relaxation as you continue breathing slowly and evenly.

Shift attention to your neck and shoulders slowly increasing tension as you raise your shoulders toward your head (15 seconds)
Slowly release tension over a period of 30 seconds until all tension has left the muscles.
Notice the feeling of relaxation as you continue breathing slowly and evenly.

Shift attention to your arms and hands slowly drawing your fingers into a fist and pulling your fist toward your chest (15 seconds)
Slowly release tension over a period of 30 seconds until all tension has left the muscles.
Notice the feeling of relaxation as you continue breathing slowly and evenly.

Shift attention to your buttocks slowly increasing tension (15 seconds)
Slowly release tension over a period of 30 seconds until all tension has left the muscles.
Notice the feeling of relaxation as you continue breathing slowly and evenly.
Shift attention to your legs slowly increasing tension in your quadriceps and calves
(15 seconds)
Slowly release tension over a period of 30 seconds until all tension has left the muscles.
Notice the feeling of relaxation as you continue breathing slowly and evenly.

Shift attention to your feet slowly increasing tension in your feet and toes (15 seconds)
Slowly release tension over a period of 30 seconds until all tension has left the muscles.
Notice the feeling of relaxation as you continue breathing slowly and evenly.

Enjoy the relaxed feeling washing over your entire body as you breathe slowly and evenly.

Follow Ups:

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