Relaxation Technique to Reduce Stress

Allow me to share with you a simple relaxation technique to reduce stress which has scientifcally been proven to reduce stress on a physical, mental and emotional level – Progressive Muscle Relaxation.

By going through groups of muscles in turn, tensing them for a few seconds and very gradually releasing the tension, deeper than normal levels of muscle relaxation can be attained. As well as deepening physical relaxation and heightening our awareness of areas and levels of tension, this technique reliably effects a more general state of mental and emotional calm. It is a technique I often use in my hypnosis sessions with clients, especially with “Type A” personalities, because they are actively involved in the process of becoming relaxed.

Get ready to become more relaxed than you thought possible!

Basic Progressive Muscle Relaxation Technique to Reduce Stress

Begin by lying down flat on your back or reclining in a comfortable chair with your head supported.

RELAX THE LEGS

1. Raise your right leg a few inches from the floor. Point the foot back and tense the muscles in the leg. Focus on the tension in your leg muscles. Hold for about 5 seconds before relaxing about 20 seconds. Notice the contrast between tension and looseness.
2. Repeat in the same way with the left leg.
3. Do the same with both legs at once.

RELAX THE ARMS, NECK, & SHOULDER

1. Make a fist with your right hand. Focus on the tension in your right forearm. Hold it before relaxing. Notice the contrast between tension and loosenesss.
2. Again, make a fist with your right hand, but this time bend the arm at the elbow to tighten your bicep. Hold it before relaxing. Notice the contrast between tension and looseness.
3. Repeat the same two steps with the the left arm.
4. Now repeat with both arms at once.
5. Hunch both the shoulders up and tense the neck and shoulders. Hold it before relaxing. Notice the contrast between tension and looseness.

RELAX THE FACIAL MUSCLES

1. Relax your facial muscles in exactly the same way. Raise your eyebrows as far as you can. Imagine your forehead muscles becoming smooth and limp as they relax.
2. Tense the muscles around your eyes by squeezing your eyelids shut. Relax.
3. Now clinch your jaw. Bite your teeth down. Relax.

RELAX THE BREATHING

RELAX THE BREATHING

1. Now focus your attention on your chest. Take a deep breath. Hold it. Feel the tension in your chest and stomach. Pause before you let go, exhale and relax completely.
2. Imagine a wave of relaxation slowly spreading throughout your body, starting at your head and gradually penetrating every muscle group all the way down to your toes.
3. Let your breathing gradually become more shallow, allowing your breath to be as free and natural as possible.

RELAX THE MIND

1. Become aware of your eyes, allow them to defocus completely and soften all of the muscles around the eyes. Let the eyes become completely still, passive and inert.
2. Outloud count softly from 1 to 5. Repeat but twice as softly and slowly. Repeat several times gradually fading away your voice completely.
3. Do nothing. Become aware of the organs and throat, mouth, tongue, and breathing muscles. Let the muscles of speech become completely still, passive and inert.
4. Remain completely inert and passive in this position for about ten minutes.
5. When you’re finsihed, take a deep breath, stretch your arms and slowly beging moving.

Relaxation Technique for More Calm and Peace

Your natural way of being or birthright is to be calm, confident and at peace. But “the ways of the world” bombard us with information that perpetuate everything but that.

May we take personal responsbility and embark upon practices that take us back to our center, our calm, our personal power that promotes well-being.

Denna J. Shelton, CH, RMP

With 30 years experience in stress reduction, contact me today for a wellness consultation at no cost to you but your time.