Progressive Relaxation
Can be performed sitting or lying down
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Progressive Relaxation
Sit or lie comfortably and close your eyes...relax...
Notice your breathing...and each time you exhale, relax just a little more...your breathing will become more even...
Starting with your toes, connect your breathing to your toes and feet...imagining that as you inhale, relaxation flows into your feet...and as you exhale, any tension flows out. Feel the muscles loosen and relax with each breath.
Do the same for each area of your body--your lower legs, upper legs, stomach, groin, buttocks, lower and upper back, shoulders, neck, back of head, forehead, facial muscles, jaw and mouth.
Let your mind return to any area of your body which is still tense. Again, imagine the tension leaving those areas, and imagine relaxation flowing in.