Tense each muscle group for about 5 seconds, then quickly release that tension and focus on the tension-free muscle area. Begin at your feet and work your way up to the top of your head. Squeeze tightly then release. Do this a few times with each area before moving on to the next muscle group. Keep breathing, slowly. Feel your muscles relax and visulise that they are melting as tension is being released. Notice the wave of relaxation that flows over your muscles and how relaxed your muscles feel.
If you have pain or discomfort feel free to omit that particular muscle group.
Sit or lie down in a comfortable position. Perhaps in a dark and quiet room if possible. Focus on your body and on the sensations in your body.
Breathe. Take a deep breath and fill your tummy and abdomen. Hold that breath for a few seconds, then exhale slowly. As you breathe in through your nose, notice your tummy rising as you fill your lungs with air. As you exhale through your mouth, visualise the tension in your body leaving and being released.
Starting at your feet, curl your toes tightly for five seconds, then release that tension. Rest for a few seconds and feel the relaxation in your feet.
Flex your feet and pull your toes and foot up towards your face. Feel the tension in your calves. Hold that tension and quickly release. Feel how relaxed your calves and feet are.
Then moving to your thighs, squeeze your thights together really tightly for five seconds, then let them relax.
Squeeze your buttocks together, creating tension. Holding your bottom muscles tightly for five seconds then release. Pause for about 10 seconds.
You’re now moving onto your torso/body. Hold in your tummy as tightly as you can – suck in your abdomen. Then release all that tension and let it fall.
For your back, pull back your shoulder blades to try to get them to touch together, hold, then release. Lift your shoulders up towards your ears and hold. Then let them drop as you release the tension.
For your arms, make really tight fists and hold them up towards your shoulders. Then let go and let your hands drop. For your upper arms, hold the tension in your biceps, then release. Scrunch your fingers into claws so that your hands are tense, hold for five seconds before releasing. Enjoy the sense of relaxation.
Moving onto your face Screw up your face as tightly as possible, making an ugly face, hold and release. Smile your widest smile and feel the muscles in your cheeks and in your neck tense. Then release the tension. Raise your eyebrows as high as you can and hold for 5 seconds then quickly release and feel all the tension leave your forehead. Scrunch up your eyes as hard as you can by keeping your eyes tightly shut for 5 seconds, then release.
Squeeze every muscle together, throughout your whole body, then release all tension.
Finally, tense your entire body. Tense your feet, legs, stomach, chest, arms, head, and neck. Tense harder, without straining. Hold the tension, then release.
Allow your whole body to go limp and loose.
Stretch your muscles and open your eyes when you feel that you are ready. Breathe slowly and feel relaxed.
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