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As your good posture continues to align, you will relieve all muscle tension. You must believe that, otherwise, you will feel defeated before you even begin. Relax there and deep breathe.
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Bring all your senses into this imagery with recalling sounds of cool, running water, the song of birds, the smell of fresh cut grass, the heat of the sun, etc. While these activities can bring relaxation, true relaxation is much more: it slows down both the body and the mind. Cover each and every tiny spot on your feet and toes until your whole body responds with a tingling sensation. Jacobson was one of the first to measure the electrical activity of the muscles. Imagery substitutes your actual experience with something much more ideal.
When you practice repeat relaxation skills over time, you develop a very practical skill for both mind and body for de-stressing yourself on command.
Practice this quick relaxation procedure whenever you feel yourself becoming tense.
This procedure involves taking 5 long and slow breaths as you notice the tension and relax your body.
To begin, stretch out your arms and legs, fingers and toes, very slowly.
Take a slow and deliberate yawn.
First Breath. Take in a long and slow breath and count to six. Breathe deeply into your stomach, while holding your breath for a few seconds. Now let the air flow out slowly and as you do, relax.
Second Breath. As you inhale another long, slow breath, concentrate on the muscles in your scalp, forehead, eyes, mouth and face. Notice the tension being held there...now relax these areas as you exhale slowly, giving in to quite and relaxation.
Third Breath. Now take in a long, slow breath and concentrate on the muscles in your neck and shoulders. Release this tension in your muscles as you exhale slowly. Experience deep relaxation.
Fourth Breath. Take in a long, slow breath and concentrate on the tension in the muscles of your chest and abdomen. Relax these muscles as you exhale and experience the relaxation.
Fifth Breath. Take in your final long, slow breath and pay attention to the muscular tension left anywhere in your body. Hold that breath for a few seconds, and then as you exhale slowly feel that deep sense of total relaxation.