Active Muscular Relaxation
(Analytical or non-analytical)
Close your eyes … take a deep breath … take a second deep breath as deep as you can … and on your third deep breath hold it for about three seconds … and exhale and relax … with each breath that you take, allow yourself to relax deeper and deeper …
I’m going to have you relax each part of your body starting from the top of your head all the way down to your feet. What I’d like you to do … as I mention each part of your body I want you to place all of your focus on that part and try to tense up, or clench, or tighten up that specific muscle as much as you can, and then you can let go and release it … and as you let go you can allow that portion of your body to relax completely.
Let’s begin with the top of your head, tense or tighten up all the muscles around your forehead, your eyes, your cheeks and even your nose for a few moments … and let go completely and relax … now tighten up all the muscles around your mouth, your chin and your jaw … and let them relax … your doing a wonderful job … now tighten up all the muscles in your neck area for a moment … and let go … tighten up your shoulder area, and your upper arms as much as you can … and now let them go completely … let them droop down heavy, and relaxed … now tighten up all the muscles from your elbows … down through to your forearms … your wrists … all the way down to your fingertips … clenching your fists closed as tight as you can … and just let go … allowing them to be totally relaxed and still.
As you continue to breathe regular and comfortably … I’d like you to tighten up all the muscles in your chest area … and let go now … and tighten up all the muscles in your stomach … hold it for a few seconds … and as you let go, you allow all of the stress and tension to leave your body completely … Now tighten up the areas around your hips and your thighs … and just let go … Allow yourself to relax more and more … and now tighten up the muscles of your calves … your ankles … your feet and toes … make them tight and clenched as much as you can … and as you let go, allow everything in your body to relax completely … from the top of your head, to the bottom of your feet, you can allow yourself now to relax completely and deeply…