Goodnight Mind by Rachel Manber & Rachel Manber

Author:Rachel Manber & Rachel Manber
Language: eng
Format: epub
ISBN: 9781608826209
Publisher: New Harbinger Publications
Published: 2013-05-07T16:00:00+00:00

Progressive Muscle Relaxation

Progressive muscle relaxation (PMR) is a very commonly used relaxation technique. This exercise will teach you the difference in sensation in each muscle group between holding muscle tension and then releasing the tension; that is, muscle relaxation.

The instructions below will walk you through the exercise. Because PMR is meant to be done with the eyes closed, the italicized passages can be your script if you wish to make a recording to guide you. Take your time with each muscle group, and pause for about fifteen seconds or more between each muscle group. Or you can use the recording of this exercise at author Colleen Carney’s Ryerson University web page: ryerson.ca/~ccarney/. There are also many CDs on the market that will guide you through PMR.

As with any relaxation practice, start by finding a comfortable position, either seated or lying down. Take a deep breath, hold it for a few moments and then slowly exhale. Prepare your mind for a practice focused only in the here and now. You are devoting this time to paying attention to your body and learning the sensation of the release of muscle tension.

Bring your awareness to your right foot. Tense the muscles in your foot by pointing and curling your toes as you turn your foot inward. Hold the tension in your foot. Notice how it feels to tense your entire foot. Hold for ten seconds. Now as you release the tension and relax your foot, focus all of your attention on the sensation of the release of this tension. Notice how different it feels from when the muscles in your foot were tensed. Let your foot relax very deeply. You may notice a warming or tingling sensation in your foot. Take fifteen seconds to continue focusing on the different sensation now that you have released the tension.

Note that you do not have to be 100 percent relaxed in order for this to be effective. Accept that in the beginning you may still hold some tension. PMR is about perceptually learning the difference between the two sensations. After fifteen seconds, switch to the left foot and repeat the process. (If you are making a recording, repeat the above passage, simply changing “right” to “left.”)

Once you have tensed and relaxed both feet, and paused for fifteen seconds, move on to the next muscle group.

Now bring your awareness to your right calf or the muscles in your lower leg. Tense these muscles by pulling your toes toward your head and notice how it feels when the calf is tensed. Now hold the muscle tension and your focus on this area for ten seconds. Now relax your calf and notice the difference in sensation from when the muscles were tensed. Focus your awareness on how relaxed the calf feels in comparison to when it was tense.

After fifteen seconds, focusing on the sensation of relaxation, repeat the process with your left calf. (If you are making a recording, repeat the above passage, simply changing “right” to “left.”)

Pause for fifteen seconds or more, and when you are ready, bring your attention to your right upper leg.

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