Basic Procedure
Get in a comfortable position and relax. Now clench your right fist, tighter and tighter, studying the tension as you do so. Keep it clenched and notice the tension in your fist, hand and forearm. Now relax. Feel the looseness in your right hand, and notice the contrast with the tension. Repeat this procedure with your right fist again, always noticing as you relax that this is the opposite of tension-relax and feel the difference. Repeat the entire procedure with your left fist, then both fists at once.
Now bend your elbows and tense your biceps. Tense them as hard as you can and observe the feeling of tautness. Relax, straighten out your arms. Let the relaxation develop and feel that difference. Repeat this, and all succeeding procedures at least once.
Turning attention to your head, wrinkle your forehead as tight as you can. Now relax and smooth it out. Let yourself imagine your entire forehead and scalp becoming smooth and at rest. Now frown and notice the strain spreading throughout your forehead. Let go. Allow your brow to become smooth again. Close your eyes now, squint them tighter. Look for the tension. Relax your eyes. Let them remain closed gently and comfortably. Now clench your jaw, bite hard, notice the tension throughout your jaw. Relax your jaw. When the jaw is relaxed, your lips will be slightly parted. Let yourself really appreciate the contrast between tension and relaxation. Now press your tongue against the roof of your mouth. Feel the ache in the back of your mouth. Relax. Press your lips now, purse them into an "0." Relax your lips. Notice that your forehead, scalp, eyes, jaw, tongue and lips are all relaxed.
Press your head back as far as it can comfortably go and observe the tension in your neck. Roll it to the right and feel the changing focus of stress, roll it to the left. Straighten your head and bring it forward, press your chin against your chest. Feel the tension in your throat, the back of your neck. Relax, allowing your head to return to a comfortable position. Let the relaxation deepen. Now shrug your shoulders. Keep the tension as you hunch your head down between your shoulders. Relax your shoulders. Drop them back and feel the relaxation spreading through your neck, throat and shoulders, pure relaxation, deeper and deeper. Give your entire body a chance to relax. Feel the comfort and the heaviness.
Now breathe in and fill your lungs completely. Hold your breath. Notice the tension. Now exhale, let your chest become loose, let the air hiss out. Continue relaxing, letting your breath come freely and gently. Repeat this several times, noticing the tension draining from your body as you exhale. Next, tighten your stomach and hold. Note the tension, then relax. Now place your hand on your stomach. Breathe deeply into your stomach, pushing your hand up. Hold, and relax. Feel the contrast of relaxation as the air rushes out. Now arch your back, without straining. Keep the rest of your body as relaxed as possible. Focus on the tension in your lower back Now relax, deeper and deeper.
Tighten your buttocks and thighs. Flex your thighs by pressing down your heels as hard as you can. Relax and feel the difference. Now curl your toes downward, making your calves tense. Study the tension. Relax. Now bend your toes toward your face, creating tension in your shins. Relax again.
Feel the heaviness throughout your lower body as the relaxation deepens. Relax your feet, ankles, calves, shins, knees, thighs and buttocks. Now let the relaxation spread to your stomach, lower back and chest. Let go more and more. Experience the relaxation deepening in your shoulders, arms and hands. Deeper and deeper. Notice the feeling of looseness and relaxation in your neck, jaws and all your facial muscles. Continue the relaxation as long as you like, and when you are ready, you may open your eyes.
Davis, M., Eshelman, E., & McKay, M. (1982) The Relaxation and Stress Reduction Workbook, New Harbinger Pub.:Oakland
Other relaxation activities might include:
* Take a nice, long bath. You can use bath oil.
* Take a walk outside.
* Draw or paint.
* Listen to relaxing music.
If you wish to get assistance with reducing your stress, make an appointment to talk with a counselor |
