Progressive Relaxation Exercise

The following progressive relaxation exercise is a fairly easy exercise to perform and can be very effective in countering the problem of insomnia and in dealing with other sleep disorders.

• Lie on your back in a comfortable position and take a few deep, cleansing breaths in through your nostrils and out through your mouth.



• Starting at your feet, begin to tense your muscles one group at a time. Make fists with your toes. Continue to hold that tension and add the tension to your whole foot. Then add your ankles, calves, and knees. Continue breathing normally.



• Move on to your upper legs, lower abdomen, and continue in progression until you reach your neck and head. Contract the muscles of your face, your eyes and your jaw. Your entire body should now be one ball of tension.



• For a moment, notice how the tension feels. Are your muscles quivering? Does it ache? Do you feel any pain?



• Now imagine that from a source above your head, an immense “shower” of relaxation begins to flow over you. Imagine warm, soothing water pouring first onto your head and face. Relax those muscles in response.



• Imagine that the water continues to flow over you, relaxing all of the muscles in your body moving down through each part of your body until it reaches your toes and you are completely relaxed.



• Continue to picture yourself bathed in relaxation. Notice how your muscles feel now and how the gentle “burn” of your muscles spreads a warm glow throughout your body.



• Breathe deeply in through your nose and out through your mouth several times to help restore oxygen to your muscles. If you still feel tense, then simply repeat the exercise until you feel relaxed.

Relaxation Response Exercise >>>

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