Mental Moment-Anxieties, Worries, Self Doubts…Relax

Learning Objectives(s):

• To develop relaxation.
• Progressive muscular relaxation.

 Total Time:

• 5-10 minutes

 Explanation:

• Progressive muscular relaxation to relax body, decrease muscular tension which leads to a feeling of complete muscle relaxation.  Used in conjunction with breathing exercise.
• Floor, lie down, close eyes.

 Key Teaching Points:

• Attention focused inward, focus on just your breathing, bring the attention inward.
• Incorporate breathing exercise.
• Focus attention on each body part in turn, beginning with the legs (then feet, arms, shoulders, stomach, back, neck, head, face).  For each body part tense the muscles, hold for ten or more seconds and then release (relax).  As you do these, feel the difference between relaxation and tension. The process may take between 5-10 minutes or up to 30 minutes (or more).  “Feel the energy drain away”, “you are relaxed and calm” etc. may be said during the relaxation phase.
• Return to the breathing exercise.
• Slowly come back, listen to what’s going on around you, stretch, slowly open eyes and sit up when ready.

Equipment and/or Space Required:

• Comfortable floor space (e.g. carpet, mats). Lie down outstretched with sufficient ‘personal space’.

Dr. Michelle

Photo credit: wn.com