Shealy SELF-HEALTH Day #8

Day #8 of the Relaxation chapter is titled "Tension to Relaxation"

Assume your relaxing position. Close your eyes. Take a deep breath slowly in and slowly out.

The goal here is to learn what muscle tension and muscle relaxation actually feel like and to try, as best you can, to isolate only one group of muscles at a time. As you say these directions in your mind you will also tense up the muscles as tight as possible, even to the point of trembling, and then relax that muscle group completely.

As you breathe in, say to yourself:
  I tense the muscles in my scalp.

As you breathe out say to yourself
   Now I let go and relax deeper

On the in-breath, tense and on the out-breath relax even more deeply.

Don't worry if for some areas of your body you can't actually feel the muscles. Just imagine them tensing and then relaxing as you speak to them.  However, when you can tense the muscles, please do so and then deeply relax. Although, not a part of the instructions,  I tensed and relaxed each group twice.

I tense the muscles in my face.  Now, I let go and relax deeper.

I tense the muscles in my neck.   Now, I let go and relax deeper.

I tense the muscles in my shoulders. Now, I let go and relax deeper.

I tense the muscles in my arms. Now I let go and relax deeper.

I tense the muscles in my hands. Now let go and relax deeper.

I tense the muscles in my chest.  Now, I let go and relax deeper.

I tense the muscles in my abdomen.   Now, I let go and relax deeper.

I tense the muscles in my back.  Now, I let go and relax deeper.

I tense the muscles in my pelvis.   Now, I let go and relax deeper.

I tense the muscles in my hips.  Now, I let go and relax deeper.

I tense the muscles in my thighs.  Now, I let go and relax deeper.

I tense the muscles in my legs..   Now, I let go and relax deeper.

I tense the muscles in my feet.  Now, I let go and relax deeper.

I tense the muscles in my entire body.  Now, I let go and relax deeper.


Take a deep breath, open your eyes and take three additional deep breaths to complete this exercise.