PROGRESSIVE MUSCULAR RELAXATION

This exercise helps you to recognize muscular tension as it builds up, allowing you to stop it before it becomes locked in. It would be even more helpful if you were also using biofeedback (see page 61) that measured muscular tension. Results can come quickly if you do the exercise regularly. To derive the full progressive benefit, perform it every day for 5–10 minutes. Eventually you may find that you can release the tension of your muscles without first tensing them, simply by scanning the body and letting tension go (as in Step 5).

1  Lie on the floor, arms and legs outstretched. Clench the fist of your dominant hand for 10 seconds. Let go and enjoy the sense of release for 10–15 seconds. Repeat. Then repeat twice on your other hand.

2  Curl the toes of the foot on your dominant hand side upward toward the sky. Hold for 10 seconds. Release and relax for 10–15 seconds. Repeat, then repeat twice on the other foot.

3  Perform the same sequence in at least five other sites, or pairs of sites, working up from your feet to your head. For example: pull your kneecaps toward the hip to tense thigh muscles; squeeze your buttocks together; pull in your abdomen; hold a breath and at the same time draw your shoulder blades together; frown hard.

4  Practise daily for a few weeks. Then begin tensing and relaxing groups of muscles – all the muscles in the neck or chest, for example – and letting go to enjoy the sense of ease.

5  After another week, abandon the tension element – simply focus on the different regions and instruct tense areas to release and relax. This will be much easier if you also practise the exercise for autogenic training (see page 64).