What does it really feel like to be relaxed? By tensing and then relaxing muscle groups, you’ll learn to compare and contrast the difference between muscle tension and muscle relaxation. If you first know how your muscles feel like to be tense, then you’ll know the remarkably different feeling when those muscles are relaxed. Allow yourself this time to experience the benefits of progressive muscle relaxation.
You’ll need to be in a seated position while doing this exercise with your shoes off. We’ll start by relaxing your toes, move up your body, and end by relaxing your face. If you start to feel any pain or strain while doing any of these exercises, stop and rest for a moment. You can then try the exercise again, but the next time, avoid straining by not tensing your muscles as tightly. Remember—don’t do anything that you think might cause any pain or strain. We’re here only to relax.
Focus on your face around your mouth, your jaw, your cheeks, your eyes, your nose, your forehead. Warm and relaxed.
All the muscles in your neck will become totally relaxed. Your shoulders loose. The muscles down your arms. Your hands. Your fingers. You upper back warm and relaxed. Your lower back and your buttocks. You’ll breathe calmly and the muscles in your chest will become completely relaxed. Your stomach muscles relaxed. Your thighs. Your knees. Your lower legs. Your feet and your toes.
Breathe easy and slowly. Feel the warm sensation in all your muscles. You will become loose and calm. Enjoy the feeling.