Heavensfield

Select a quiet, mindful place to practice progressive muscle relaxation. Wear comfortable clothing that will not be restrictive or distracting. This technique is performed by alternating between tensing your muscles and releasing them. While you are tensing the various muscle groups, notice how your body feels, sense where the tightness exists. Be present with your body, allowing it to self-disclose any discomfort, tension and pain. Concentrate on only one muscle group at a time. Each series of tensing exercises should be held for 10 seconds, and then released.

• SETTING: Choose a quiet location where you will not be disturbed
• POSITION: Get into a comfortable position. 
• BREATHWORK: Start by noticing your breathing. Take a breath which extends deep into your abdomen. Slowly exhale.
• HANDS: Clench your fists, and relax. Extend your fingers; then relax.
• BICEPS/TRICEPS: Tighten your biceps (not your hands) and hold; then relax. Do the same with your triceps.
• SHOULDERS: Use your muscles to squeeze your shoulder blades together towards your spine; hold; then relax. Now pull your shoulders towards the center of your chest; hold; then relax.
• NECK: Slowly turn your head to the right as far as you can go; hold; relax. Repeat on the left side. Now bring your head forward and tuck it into your chest; hold and then relax. Repeat by extending your neck towards your back; hold; then relax.
• FACE" Extend your mouth into the shape of an "O" as wide as possible; hold; relax. Now tighten your lips; hold; and relax.
• TONGUE: Extend your tongue as far as possible; hold; and relax. Retract your tongue into your mouth; hold and relax. Repeat by pushing your tongue towards the roof of your mouth, hold; and relax. Now push it towards the bottom of your mouth; hold and relax.
• EYES: Open your eyes as wide as you possibly can; hold and relax. Close your eyes as tightly as possible; hold and relax.
• BREATHWORK: Inhale deeply and hold; then exhale as slowly as possible. Repeat. Then return to breathing normally.
• BACK: If possible, arch your back; hold and relax. Do not do this if you have back problems.
• GLUTEALS: Tighten your gluteus maximus; hold and release.
• THIGHS: Raise your legs off the ground and hold; then relax. Notice if you are tensing any other muscle group.
• STOMACH: Retract your stomach towards your back; hold and relax. Extend your stomach as far as possible; hold and relax.
• FEET: With your legs lying on the floor, extend your toes as far as possible; hold and relax. Now use your muscles to bring the toes toward your ankles; hold and relax.

Take a few moments to lie still and quiet, being mindful of the experience. The goal is to train your body and mind to recognize when tension arises in your body and what the difference between the two states feels like. During stressful situations you will be able to draw upon the skills learned in an effort to decrease stress and tension.

Appointments are available upon request for progressive muscle relaxation training.