Relaxation is a feeling of refreshing
tranquility and an absence of tension or worry. Stress triggers chemical
reactions which interfere with your normal, healthy functioning. Progressive
relaxation with tensing is an excellent method for intentionally finding calm.
Here is an abbreviated method for relaxing
your muscles quickly. Before you begin, remember to use care in tensing your
neck and back, because excessive tightening could result in muscle or spinal
injury. You will focus on the naturally existing tension in a major muscle
group and then consciously release it. Tense each muscle group from five to
seven seconds and then go limp from ten to twenty seconds. When going limp,
release tension instantly, not gradually. As you relax between tensions, be
mindful of the contrast between the sensations of tension and relaxation.
Find a quiet place away from noise and
visual distraction. Turn off devices and remove earpieces. Remove your shoes
and loosen tight clothing if desired. Sit or lie in a comfortable position.
Free your mind of intrusive thoughts. Begin to relax as you take several slow,
deep breaths.
Let your shoulders drop. Roll your head
around on your neck clockwise in a complete circle, then reverse. Relax. . . .
Force your eyes tightly shut. Hold for five seconds, then open wide for five
seconds. Relax. . . . Tense your facial muscles. Open your mouth, force a
smile; squint, and wrinkle your cheeks; raise and hold your eyebrows up;
wrinkle your forehead. Force your face into several exaggerated expressions.
Relax. . . . Arch your shoulders and back without straining, and take a very
deep breath into your chest. Hold for a few seconds. Exhale. Relax. . . . Push
your abdomen out, then relax. . . . Tense your abdominal muscles tightly,
holding for a few seconds. Relax. . . . Clench and curl both fists. Tighten
your biceps, forearms, and shoulders as much as possible. Relax. . . . Point
your toes back toward your face, tightening your shins. Hold. Relax. . . .
Tense your calves and the arches in your feet. Relax. . . . Straighten your
legs and tense your thighs. Relax. . . . Breathe slowly and deeply. . . . Feel
the tension fading away. Consciously allow your entire body to go slack. Your
entire body is comfortably loose, calm, and relaxed.
This exercise is most effective when
performed twice in a twenty-minute morning session, and twice in a twenty-minute
afternoon session. Progressive relaxation will reduce the physical effects of
stress, and reinforce your sense of autonomy and control.
ꟷWill Walsh ©2020