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| Muscle Relaxation |   Reiterate the tense and relax series with your thighs, buttocks, and lower back.
Strain the abdominal muscles by holding them in for one second as if preparing to take a punch. And then release the contraction.
Tense your shoulders by getting them up to your ears for 2 or 3 seconds and then letting them fall. Visualize your shoulders as free of tension and weightless.
Strain the muscles of your arms and hold it for 3 seconds. Let go the contraction and feel the tension leave the arms.
Strain the hands by making tight fists. Keep for 2 seconds and release, imagining all the tension leaving your hands.
Tense the neck by smoothly and without strain looking to the right. You have to feel the tension on the left side. Then look forward and picture whole relaxation on the left side of your neck. Then perform the same for the right side of the neck.
Keep going with the neck relaxation by gently and without strain bringing your chin towards your chest. Feel the tension in the back of the neck. Get your neck up and imagine your neck as light and free of tension.
Concentrates on your forehead. Strain the forehead by furrowing your eyebrows together for two seconds and then release. Then, lift your eyebrows as high as you can and hold there for two seconds. Relax your eyebrows and imagine your forehead and face as totally relaxed.
Take a few moments to scan your body again. If there is any part which remains tense, tense and release that area again.
Take a couple of deep breaths in this relaxed state and visualize yourself in a very calm place such as at the ocean or in a meadow. When you want to stop, take a deep breath and slowly orient yourself to the room in which you are relaxing.
Setting Up a Relaxation Schedule
Try to set apart a few minutes daily to carry out progressive relaxation. If possible, select a time during the day or evening when you will not be interrupted. Let your family members know that you need a few minutes of private time. The favors you receive from practicing muscle relaxation are increasing. After a few weeks you will find it much easier to relax during the day.
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