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Progressive Relaxation Instruction


Progressive Relaxation is a process of progressively relaxing the body from the top of your head to the tips of your fingers, and from your shoulders to the tips of your toes. It is easy to learn; and it is one of the most effective stress release techniques available.


We recommend starting with the forehead. Relax your forehead.

When your forhead feels relaxed, relax your eyes, eyebrows and corners of your eyes.

When your eyes feel relaxed, relax your mouth, lips and cheeks.

When your mouth feels relaxed, relax your tongue and jaw.

Relax your face. Relax your 1) forehead, 2) eyes, 3) mouth and 4) tongue and jaw.


After you have mastered the art of relaxing these four parts of your face, you can relax your face as a unit instead. Just relax your face. Then check to see that your face is completely relaxed.

Check to see that your forehead, eyes, mouth, tongue and jaw are all completely relaxed. If they are not, relax them. When they are completely relaxed, enjoy the benefits of relaxation.


When you are ready to continue relaxing your upper body,

Relax your neck, relax the front, sides and back of your neck.

When your neck feels relaxed, relax your shoulders from your neck to your arms.

When your shoulders feel relaxed, relax your upper and lower arms including your elbows.

When your arms feel relaxed, relax your fingers and hands including your wrists.

Relax your upper body. Relax your 1) neck, 2) shoulders, 3) arms, and 4) fingers and hands.

After you have mastered the art of relaxing the four parts of your upper body, you can relax your face and upper body as two units instead. Rexax your face and then relax your upper body.

Check to see that your face, neck, shoulders, arms, fingers and hands are all relaxed. If they are not, relax them and continue, Once they are all relaxed, enjoy the benefits of relaxation.

When you are ready to relax your torso,

    Relax your chest from your shoulders to your belly and from side to side.

    When your chest feels relaxed, relax your upper back behind your chest.

    When your upper back feels relaxed, relax your abdomen (belly).

    When your abdomen feels relaxed, relax your middle and lower back.

    Relax your torso. Relax your 1) chest, 2) upper back, 3) belly, and 4) middle and lower back.

After you have mastered the art of relaxing the four parts of your torso, you can relax your face, upper body and torso as three units instead. Rexax your face, upper body and then your torso.

Check to see that your face, upper body, chest, upper back, abdomen, middle and lower back are all relaxed. If they are not, relax them and continue, Once they are all relaxed, enjoy the benefits of relaxation.

When you are ready to relax your legs,

Relax your hips from side to side, and front to back.

When your hips feel relaxed, relax your buttocks (rump).

When your buttocks feel relaxed, relax your upper and lower legs including your knees.

When your legs feel relaxed, relax your feet and toes including your ankles.

Relax your legs. Relax your 1) hips, 2) buttocks, 3) upper and lower legs and 4) feet and toes.

After you have mastered the art of relaxing the four parts of your legs you can relax your face, upper body, torso and legs as four units instead. Rexax your face, upper body, torso and then your legs.

Check to see that your face, upper body, torso, hips, buttocks, upper and lower legs and your feet and toes are all relaxed. If they are not, relax them and continue, Once they are all relaxed, enjoy the benefits of relaxation.

After you have mastered the art of relaxing the four units of your body, you will be able to progressively relax in about thirty seconds or less. Your body will relax with one deep breath.

Some people feel the need to make an audible sound as they exhale and completely elax in one breath. Some people raise their shoulders as they inhale and drop them as they exhale. Some people like to breathe in slowly and exhale explosively.

We suggest you try all of the above and other techniques that appeal to you or that you invent. Then use whatever techniques are appropriate at the time and in the place you are.

Progressive Relaxation Script


Here is a great script for creating your own Progressive Relaxation tape or CD that we have permission for you to use. This Progressive Relaxation Script may be copied and given to your clients so they can do the same.

Progressive Relaxation Script

We recommend you make a progressive relaxation tape for yourself using your own voice. Speak slowly. Leave space between each short sentence -- we call that "white space." White space is very calming and peaceful.

We recommend you help your clients make a relaxation tape for themselves in their own voice.

Progressive Relaxation Video


You have permission to use this video or the audio file from this video. You may also use it to record your own progressive relaxation tape for yourself or your clients. This tape is divided into two sections for easy downloading.

Progressive Relaxation Video - Part One

 

Progressive Relaxation Video - Part Two

Your Assignment


Practice doing the progressive relaxation technique until it becomes second nature to you. If you regularly see clients, practice this technique until you have it down pat. Then proceed to your next assignment.

Here's an Outline for Teaching Progressive Relaxation

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