Procedure For Deep Muscular Relaxation

Allow 15 minutes.

Place a biodot on your hand and note the colour. Sit comfortably well back in the chair so your back is supported and both feet rest flat on the floor a little way apart. Rest your arms in your lap. Keep your head straight with your chin parallel to the floor.

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Your breathing should be abdominal and relaxed – gently, slow and unforced.

Close your eyes. Direct your attention to each part of your body in turn. Each time, relax the muscles and concentrate on the sensation of relaxation. Notice how tenseness disappears and muscles feel at ease, warm and heavy (stay in this position for about ten seconds).

Concentrate first on your left leg. Focus your attention on each part of your leg in turn, starting at your toes and working towards your hip. As you relax each set of muscles, feel the tension drain away and notice the sensation of limpness, heaviness and warmth. Relax your toes … concentrate for about five seconds on the feeling of relaxation (do this between relaxing each part). Now relax the instep … heel … and ankle. Now relax your leg muscles … feel them become limp, heavy and warm. Now relax your knee … thigh … and your hip. Concentrate on the relaxation of your left leg … heavy, limp and warm.

Now focus your attention on your right leg. Concentrate on each part of your leg in turn, starting at your toes and working towards your hip. As you relax each set of muscles, feel the tension drain away and notice the sensation of limpness, heaviness and warmth. Relax your toes … concentrate for about five seconds on the feeling of relaxation … now relax the instep … heel… and ankle. Now relax your leg muscles … feel them become limp, heavy and warm … now relax your knee … thigh and your hip. Concentrate on the relaxation of your right leg … heavy, limp and warm.

Now concentrate on your left arm. Focus your attention on each part of your arm in turn, starting with the fingers and working towards your shoulder. Relax your fingers and thumb … feel them curl inwards … relax your palm … now your wrist … forearm … elbow … upper arm … and lastly your shoulder. Concentrate on the limp, heavy and warm sensation.

Now concentrate on your right arm. Focus your attention on each part of your arm in turn, starting at your fingers and working towards your shoulder. Relax your fingers and thumb … feel them curl inwards … relax your palm … now your wrist … forearm … elbow … upper arm … and lastly your shoulder. Concentrate on the limp, heavy and warm sensation.

Now concentrate on your stomach muscles. Let them relax … limp, heavy and warm.

Now concentrate on the base of your spine. Slowly work your way up the spine towards the neck, relaxing each part of the spine and associated back muscles as you progress towards the neck. Feel the muscles relax, becoming limp and heavy as your back sinks into the chair …

Now relax your shoulders again … feel them drop towards the floor, limp, heavy and warm …

Relax your neck muscles but keep your head straight, your chin parallel to the floor. Your head should now be balanced on your spine.

Now focus your attention on your head. Relax your jaw, let it drop and feel your mouth slightly open … relax your tongue and feel it drop behind your lower teeth … relax the muscles around your eyes … feel them become limp, heavy and warm … relax your forehead … and scalp. Your head should feel totally relaxed, heavy and warm.

Concentrate on your breathing: feel your abdominal muscles move slowly out and up as you breathe in and then down and inward as you breathe out. Your breathing should be slow and gentle.

Now quieten your mind. Allow your thoughts to drift through your head, without trying to pursue them. As easily as thoughts come into your mind they leave, and as easily as they leave more thoughts effortlessly come in. Recall happy memories. Picture a walk along the seashore: the waves, warm water lapping around your feet as they sink in the sand. Sun glistening on the water. Deep blue cloudless sky. The cries of the gulls.

Sit quietly for five minutes and enjoy the state of relaxation you have created throughout your body. Your body should feel warm and heavy – totally relaxed.

After five minutes open your eyes slowly and look at your biodot. If you are more relaxed than when you started, its colour should be more towards the blue end of the scale.

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