A Relaxation Technique Worth Mastering

      Sit in a comfortable chair, or better still, lie on a comfortable bed. Set a time for thirty minutes or more.

      Make yourself comfortable. Close your eyes and shut out the world. Don’t cross your arms or legs. Remove shoes and glasses. Clear your mind of worries or resentments.

Exercise 1: Stretching - Raise your hands above your head and rest them at the back, but don’t grasp onto anything. Take a deep breath. Hold your breath for a few seconds. Relax and breathe out.

       Now stretch your hands up as far as they will go. Stretch them further. Hold them there. Now push your feet down as far as they will go. Further! Hold your arms and feet stretched out as far apart from each other as possible. Count slowly to ten.

       Relax and let your hands and feet return to their original position. Repeat the stretching exercise once more. Now relax. Take another deep breath. Hold it for a few seconds. Relax and let it go.

Exercise 2: Tensing – Return your arms to your side. Starting at your feet, begin methodically to first tense and relax each muscle group in your body. First, tense the muscles of your feet and toes (without tensing any other muscles). Count slowly to five. Relax the muscles of feet and toes.

        Now move to your lower legs and knees. Tense the muscles (making sure the feet are kept relaxed). Count to five. Relax and let go.

       Next the thighs, tense them. Count to five. Relax and let go.
Now the lower-waist region; tense all the muscles. Count to five. Relax and let go.
Repeat for the upper torso, hands, arms, and shoulders. Tense each of the muscles. Count to five. Relax and let go.

        Finally, the neck and face. Tense all the facial muscles. Count to five. Relax and let go.
Now remain absolutely still. Try not to move any muscle. Become aware of your entire body. Do you feel tenseness anywhere?

       If you do, tense that muscle, count to five, then relax and let go. If your whole body feels tense, repeat the entire exercise from the start.

       Remain as still as you can. Slowly your muscles will lower their tension. Resist the urge to scratch or move (it gets easier after the fifth try at relaxation). Breathe in and out rhythmically, keeping your mind on your body and away from your problems.

        When the timer rings, get up slowly and go about your business. Try to remain in a state of low arousal.