Progressive Muscle Relaxation : How To

Find a warm, comfortable room, free from interruption. Wear loose comfortable clothing. If you have a relaxation CD, use it, although it is not necessary. Follow these steps:

1. Lie on your back or sit down in a comfortable position.


2. Rest your arms at your sides, palms facing down.


3. Inhale and exhale slowly and deeply.


4. As you breathe, clench your hands into fists and squeeze them for 15 seconds. Focus on your fists only, feeling the tension in the muscles.


5. Then let your hands relax. Feel the release of tension from the muscles.


6. Continue in this way working through your body.


7. You will want to tense and relax your face, shoulders, back, stomach, pelvis, legs, feet, and toes.


8. Hold for 15 seconds and then relax your body for 30 seconds before moving on. As you relax, your body will feel like it is sinking into the ground.


9. By the end your body will feel really heavy and relaxed.


10. Lie still for a moment, enjoying this state of being.