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Post by Hachelen on Feb 1, 2007 13:16:23 GMT -5
Originally posted by Talara
The following tense-relax exercise, performed while you are lying in bed, is a simple way of relaxing before sleep.
1. Lie flat on your back with your arms beside you. Take a few deep breaths and imagine all tension leaving your body.
2. Beginning at your feet, flex and tense them as hard as you can, hold for a few seconds and then relax.
3. Point your toes and tighten your calf muscles; hold for a few seconds, then relax.
4. Repeat this process for each set of muscles in your body, working up your legs, to your buttocks, and lower back. Tighten your back muscles by raising your shoulders up to your ears, and then relaxing. Continue this process for your hands, arms, and neck.
5. Finish by pulling a face with your jaw clenched, and then relaxing; and another with your jaw open, and then relaxing.
6. Breathe deeply, keeping your focus on your breath. Check your body for any residual tension and, if you find any, tighten the area and relax once more. With each exhalation, imagine all remaining tension leaving your body.
The Book of Calm: Relaxing ways to manage stress Copyright Lansdowne Publishing Pty Ltd 1997
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