progressive muscle relaxation

Step One: Find somewhere quiet and comfortable to sit.  Eyes can be open or closed.  Keep in mind that if you do this exercise lying down with eyes closed, it may result in you falling asleep.  The goal is to learn how to relax while awake.

Step Two: For each area of the body (listed below), tense your muscles tightly.  Hold for 10 seconds.  Notice how it feels. 

Step Three: Breathe out and release the tension.  Notice how it feels.  The most important part of the exercise is to notice the difference between the tension and relaxation. 

Step Four: Stay in the relaxed state for 10 seconds and then move onto the next body part. 

Body Parts:

Feet: curl your toes

Lower leg: tighten your calf muscle 

Thighs: squeeze your thighs together

Torso: such in your abdomen

Back: squeeze shoulder blades together

Shoulders: lift and squeeze your shoulders towards ears

Arms: make fists and squeeze them toward your shoulders

Hands: make a fist

Face: scrunch your facial features to the centre of your face

Full Body: squeeze all muscles together