breathing

pdf

School

New York University *

*We aren’t endorsed by this school

Course

2011

Subject

Medicine

Date

Oct 30, 2023

Type

pdf

Pages

Uploaded by JudgePigeonMaster1019

Progressive Muscle Relaxation Script Get into a comfortable position in a quiet room where you won’t be disturbed. You may want to loosen your clothing and remove your shoes. Begin to relax as you take a few slow, deep breaths….Now as you let the rest of your body relax, clench your fists and bend them back at the wrist….tighter and tighter….feel the tension in your fists and forearms….Now relax….Feel the looseness in your hands and forearms….Notice the contrast with the tension….Now bend your elbows and tense your biceps….Tense them as hard as you can and observe the feeling of tautness….Let your hands drop down and relax…Feel that difference….Turn your attention to your head and wrinkle your forehead as tight as you can…Feel the tension in your forehead and scalp…. Now relax and smooth it out. Imagine your entire forehead and scalp becoming smooth and at rest….Now frown and notice the strain spreading throughout your forehead….Let go. Allow your brow to become smooth again….Squeeze your eyes closes…tighter…Relax your eyes. Let them remain closed gently and comfortably…Now open your mouth wide and feel the tension in your jaw….Relax your jaw…When the jaw is relaxed, your lips will be slightly parted. Notice the contrast between tension and relaxation….Now press your tongue against the roof of your mouth. Experience the ache in the back of your mouth…..Relax….Press your lips now, purse them into an “O”….Relax your lips….Feel the relaxation in your forehead, scalp, eyes, jaw, tongue, and lips….Let go more and more…. Roll your head slowly around on your neck, feeling the point of tension shifting as your head moves….and then slowly roll your head the other way. Relax, allowing your head to return to a comfortable upright position…Now shrug your shoulders; bring your shoulders up towards your ears….hold it…..Drop your shoulders back down and feel the relaxation spreading throughout your neck, throat, and shoulders….pure relaxation, deeper and deeper….. Now breathe in and fill your lungs completely. Hold your breath. Experience the tension….Now exhale and let your chest become loose….Continue relaxing, letting your breath come freely and gently….Notice the tension draining out of your muscles with each exhalation….Next, tighten your stomach and hold. Feel the tension….Relax….Now place your hand on your stomach. Breathe deeply into your stomach, pushing your hand up. Hold….and relax. Feel the contrast of relaxation as the air rushes out….Now arch your back, without straining. Keep the rest of your body as relaxed as possible. Focus on the tension in your lower back…. Now relax…..Let the tension dissolve away. Tighten your buttocks and thighs….Relax and feel the difference….Now straighten and tense your legs and curl your toes downward. Experience the tension…..Relax…..Straighten and tense your legs and bend your toes toward your face…..Relax…… Feel the comfortable warmth and heaviness of deep relaxation throughout your entire body as you continue to breathe slowly and deeply…You can relax even more as you move up through your body, letting go of the last bit of tension in your body. Relax your feet….relax your ankles….relax your calves….relax your shins….relax your knees….relax your thighs….relax your buttocks….Let the relaxation spread to your stomach….to your lower back….to your chest….Let go more and more. Feel the relaxation deepening in your shoulders….in your arms….and in your hands….Deeper and deeper. Notice the feeling of looseness and relaxation in your neck…your jaw…your face…and your scalp….Continue to breathe slowly and deeply. Your entire body is comfortably loose and relaxed, calm and rested.

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