subject: Progressive Relaxation Technique, Master The First Time [print this page] Relaxation techniques can be very valuable in helping people sleep, reducing stress and overcoming anxiety. Below we will give you a simple progressive relaxation technique that anyone can use. Progressive relaxation is when you slowly concentrate on different parts of the body and relax them in a progressive manor. take your time with this progressive relaxation technique, it is great for unwinding after a hard day.
1. Lie on your back with your eyes closed.
2. First feel the feet with your mind, feel their weight as they rest on the bed, feel them relaxing from your toes to your ankles.
3. Next feel your calves and knees, feel them becoming relaxed and becoming heavy as they relax.
4. Feel the relaxation spreading to the upper half of your legs. Feel them becoming relaxed.
5. Feel both legs feeling completely relaxed all the way from the tip of your toes to the bottom of your waist. Feel as the become more and more relaxed, they grow heavy and sink in to the softness of the bed.
6. Feel your back from the top of your shoulders down to the top of your legs. Tell yourself softly to relax these muscles and let go of any stress you may be holding.
7. Next feel your chest and stomach. Gently tell these areas to relax. Take note of your breath and instruct your breath to be calm and steady. Feel the whole weight of your body resting on the bed becoming more and more relaxed.
8. Next move on to the arms and concentrate first on your fingers and hands, moving slowly up to your elbows then shoulders. Tell these areas of your body to relax, let go, the day is over this is your time.
9. Move on to your neck and gentle roll in back and forth a couple times on the bed. As you roll the head, feel the tension vanishing from this area. Picture it dissipating and flowing from your body.
10. Move on to the jaw and face. move the jaw around some if needed to release any tension. Feel the whole face becoming relaxed.
11. Feel the whole body completely relaxed, your breath is calm and controlled. You can feel the weight of your body sinking into the soft comfortable bed.
As you can see this progressive relaxation technique is rather simple to perform. Do not worry if you miss some steps or do them in a different order, the results will be the same. When practicing progressive relaxation it is best to find a quiet place where you will not be disturbed. Turn the TV off, unplug the phone and give yourself about 20 minutes to do something good for yourself.
by: Paul Andrew Todd
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