Progressive muscle relaxation

Another technique for calming the mind involves calming the body. This exercise can be done in bed when you retire, but you can also do it sitting in a chair or laying on a sofa or the floor.

To begin, get as relax as you can while reclining or sitting. Feel the pull of gravity on your muscles. Close your eyes and take two deep, slow breaths. Exhale slowly and, as you exhale, notice the tension leaving your body. After a few seconds, begin the progressive muscle relaxation by tensing each muscles group in sequence. Hold the tension in each area for a count of three, and then release it. Pay special attention to the sensation of release each time you relax your muscles. Pause for ten to fifteen seconds between muscle groups. Tense and release your muscle groups in the following order.

1.      Feet and arms

2.      Calves and lower legs

3.      Thighs

4.      Buttocks (squeeze them together)

5.      Abdomen

6.      Lower back (arch your back gently)

7.      Chest (take a deep breath and hold it)

8.      Hands (make fists)

9.      Upper arms

10.  Shoulders (shrug your shoulders up towards your ears and hold)

11.  Face (squeeze your eyes closed, purse your lips and hold)

12.  Face (open your eyes and mouth as wide as you can, then hold)

It may help to go through this sequence twice a day for ten to fifteen minutes each time as you familiarize yourself with the exercise, especially if you notice yourself experiencing a lot of physical tension during the day. You’ll find that as you become more familiar with doing it, you’ll reduce the time you spend doing the exercise to four to five minutes, instead of the ten to fifteen needed to do when you first start.