Deep
Muscle Relaxation
Relaxation
is a skill and has to be learned, as with any other skill.
You
need to choose a quiet, warm, comfortable place where you will not be
disturbed. You may wish to use some music you find relaxing to help
you.
Choose
a time of day when you are going to feel most relaxed to begin to
practice this exercise, so that as your skill grows, you will be able
to use it in situations where you begin to feel tense and anxious.
To
Begin
Lie
down, or if you prefer sitting, then you should choose a padded chair
that is high enough to support your neck, pushing your bottom well to
the back to ensure your back is well-supported, with arms lying on
the arm rests. Straight, high-backed dining type chairs are best
avoided. Your feet should rest comfortably on the floor.
Get
comfortable, loosening any tight clothing, i.e. Belts, etc.
Close
your eyes.
Check
your shoulders are not hunched by pulling them down towards your
feet. You should feel the difference.
Concentrate
on your breathing for a few minutes, breathing slowly, calmly and
regularly: in two three, out two three. You can say the words “Calm”,
or “Relax” to yourself as you breathe out. When you feel your
breathing is slow and relaxed, you are ready to start.
This
exercise will take you through different muscle groups, teaching you
firstly to tense, then relax. You should breathe in when tensing, and
breathe out when relaxing. It is helpful to use the same order as you
work through the muscle groups each time you do the exercise.
Begin
with your hands.
HANDS
- Clench
one hand. Think about the tension it produces in the muscles of your
hand and forearm. Study the tension for a few seconds and then relax
your hand. Notice the difference between the tension and the
relaxation. You might notice a small amount of tingling – this is
the relaxation beginning to develop. Now try the other hand.
Each
time you relax a group of muscles, think how they feel when they're
relaxed. Don't TRY to relax - just let
go of the tension,
and the result is relaxation. Allow your muscles to relax as much as
they can. Think about the difference in the way they feel when they
are relaxed and when they are tense.
Now
try tensing and relaxing the muscle groups outlined below. Tense them
for a few seconds then relax them, letting go of the tension as much
as possible.
ARMS
– bend
your elbows and tense your arms. Feel the tension especially in your
upper arms. Hold a few seconds, and relax.
NECK
– press your head gently back into the high back chair or down onto
the pillow if you are lying on the bed. Feel the tension. Then bring
it back forward into a comfortable position if in a chair or release
the pressing down movement if on a bed and feel the softness of your
muscles.
FACE
–
here we are going to concentrate on the muscles in your forehead and
jaw. First lower your eyebrows in a frown and hold for a few seconds,
now relax your forehead and your eyebrows will gently come back up
again.
Next
clench your jaw, hold for a few seconds and then relax. Remember to
consciously notice the different feeling between tension and
relaxation.
CHEST
– now take a deep breath, hold it for a few seconds, notice the
tension, and relax. Let your breath return to slow, calm, regular
breathing.
STOMACH
– tense your stomach muscles as tight as you can, hold for a few
seconds, and relax.
BUTTOCKS
– squeeze your buttocks together, hold for a few seconds, and relax.
LEGS
– if lying down, straighten your legs and bend your feet towards
your face. Feel the tension running up the back of your calves and
thighs. Relax and wiggle your toes. If sitting, straighten your legs
by lifting them slightly off the floor and bend feet towards your
face, hold a few seconds, and relax.
In
order to gain this new skill it is important to try and practice it
every day.
Don't
TRY to relax – just let it happen by releasing the tension.
