Progressive muscle relaxation involves a two-step process in which you systematically tense and relax different muscle groups in the body. With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension-as well as complete relaxation— feels like in different parts of the body. This helps you spot and counteract the first signs of the muscular tension that accompanies stress. As pour body relaxes so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of stress relief.
Start in a comfortable, seated position. Take off your shoes and make sure your clothing is not too tight. Close your eyes and begin breathing in and out with slow, deep breaths. When you are ready shift your attention to your right foot. Take a moment to focus on the way it feels. Slowly tense all the muscle in your right foot squeezing as tightly as you can.
Hold for 10 seconds.
Relax pour foot and notice the tension flowing away. When you are ready shift your attention to your left foot, follow the same sequence of muscle tension and release Move slowly up your body contacting and relaxing as you go.