Muscle Relaxation Technique and Guided Imagery (FREE)

Preparation

Lie down flat on your back, on a firm bed, a couch, or on the floor. Support your head and neck with a pillow or cushion. Alternatively, sit in a comfortable chair with your head well-supported. Close your eyes if you are comfortable doing so.

Wear comfortable clothing and have a comfortable chair to sit on with backrest. Kindly keep a pen and paper nearby.

Progressive Muscle Relaxation

Our bodies respond automatically to stressful situations and thoughts by becoming tense. The opposite relationship also works: a good way of relaxing the mind is to deliberately relax the body.

In a progressive muscle relaxation each muscle group is tensed in turn, and the tension is then released. This relaxed the muscles and allows you to notice the contrast between tension and relaxation.