Battle stress and insomnia by making a personalized relaxation audio tape. This will give you instructions on how to take your body through progressive relaxation.
Millions of people today are looking for ways to better their health and decrease their stress.
Taking steps to relax both the body and mind can be very beneficial, especially if the individual is suffering from a chronic health condition. Common symptoms of stress vary from frequent tension in the body to a constant feeling of being emotionally on-edge. One way to help combat these symptoms is to make a relaxation tape for your personal use. Progressive relaxation of the muscles reduces pulse rate and blood pressure. It is an excellent treatment for anxiety, insomnia, fatigue, mild phobias, and even stuttering.
Many do not realize how chronically tense their muscles can become. This tape will provide a way for identifying particular muscles and distinguishing between tension and relaxation. It can be practiced in a chair or lying down with the head supported. Each muscle group is tensed for five to seven seconds and then relaxed for 20 to 30 seconds. Do not attempt to do this while operating a motor vehicle because many are able to relax to the point of falling asleep when using a taped recording. By making yourself a recording with the instructions to play during the practice, you can close your eyes and actually focus on each muscle group while performing the exercise.
Upon getting in a comfortable position to relax, begin playing your recording that would instruct you to do as follows. Clench your right fist tighter and tighter, studying the tension as you do so. Keep it clenched and notice the tension in your wrist, hand, and forearm. Now relax. Feel the looseness in your right hand and notice the contrast from the tension. Repeat this with your right fist. Relax and feel the difference. Repeat the procedure with the left fist, then both fists at once.
Now, bend your elbows and tense your biceps. Tense them as hard as you can and notice the feeling of tightness. Relax and straighten your arms. Let the relaxation develop and feel the difference. Repeat this at least once.
Turning your attention to your head, wrinkle your forehead as tight as you can. Now relax and smooth it out. Let yourself imagine your entire forehead becoming smooth and at rest. Now frown and notice the strain spreading throughout your forehead. Allow your brow to become smooth again. Close your eyes. Squint them together and look for the tension. Relax your eyes. Let them remain closed both gently and comfortably. Now, clench your jaw, biting hard - noticing the tension throughout your jaw. Relax your jaw. When it is relaxed, your lips will be slightly parted. Appreciate the difference between the tension and relaxation. Now press your tongue against the roof of your mouth. Feel the ache in the back of your mouth. Relax. Press your lips together. Now press them into an "o". Relax your lips. Notice that your forehead, scalp, eyes, jaw, tongue, and lips are all relaxed.
Press your head back as far as it can comfortably go and observe the tension in your neck. Roll it to the right, and then slowly to the left. Feel the tension move and disappear with each position. Now, move your head forward so that your chin touches your chest. Then, return your head to a comfortable position.
Shrug your shoulders as high as you can, then hold it. Allow them to drop and feel the relaxation move through your neck, throat and shoulders. Inhale as deeply as you can. Hold your breath for five seconds, then exhale. Feel the looseness in your chest as you exhale the breath gently. Inhale and exhale again, feeling more and more stress drain away with each exhale.
Tighten your stomach. Place your hands on your abdomen and try to force air into the tightened stomach. Make sure you don't expand it. Hold and then slowly release your breath. Arch your back without putting strain on your stomach. Keep the rest of your body relaxed while focusing on the tension in your lower back. Relax deeper and deeper.
Tighten your buttocks and thighs. Press your heels down as hard as you can, causing your buttocks and thighs to flex. Relax and feel the difference. Curl your toes downward causing your calves to tense. Feel the tension, then relax. Bend your toes toward your head, creating tension in your shins. Relax again.
You have now tensed and relaxed all of the major muscle groups of your body. You should now feel more relaxed so that it is easier to get some sleep. In making your tape, you may want to include some soft background music behind your voice to assist in the sensation of contentment and relaxation you are trying to cause.
