Progressive relaxation

 

PROGRESSIVE RELAXATION

This is an easy to learn technique for relaxation. It is very effective. Practice this technique while going to sleep and whenever you feel tired.

Here are the steps for progressive relaxation:

1.Lie down on bed.

2.Adjust your body so that you are in a comfortable position. Move your hand, your legs, your buttocks, and your head till feel that no part is tensed.

3.Close your eyes.

4.Start breathing, deep and regular.

5.Tense the legs and then release the tension. Again tense the legs and then again release the tension. You will immediately feel some relaxation in the legs.

6.Next, tense your thighs and then relax them. Repeat once.

7.One by one, tense each part of our body and relax it. Include legs, thighs, buttocks, stomach, back, hands, shoulders, neck, and face.

8.Now with each breathe you take in, imagine that the breath is moving to left leg. Repeat it a few times. Most people will feel certain sensation or feeling in the left leg. This indicates relaxation.

9.Repeat the above step with right leg, then stomach and back, then left hand, then right hand, etc. up to your face and brain.

10.Simply lie down for a few minutes. Slowly move your hands and legs and prepare to get up. You are now relaxed and ready to study or work.

    As you practice this technique regularly, you will take less and less time to relax. Finally, you will be able to tense your whole body in one step and release the tensions.