What is it?
Progressive relaxation refers to all programs of relaxation based on relaxing body muscles and muscle groups in sequence, usually concluding with mental relaxation.

Body position

Loosen any tight clothing. Remove eye glasses and hard contact lenses.

Get comfortable. Slowly open your mouth and move your jaw gently from side to side. Let your mouth close, keeping your teeth slightly apart. As you do, take a deep breath, and slowly let the air slip out.

Relaxation script
As you breathe in, tense every muscle in your body: jaws, eyes, hands, chest, back, stomach, legs and feet. Feel the tension all over your body, and hold briefly for 5-6 seconds. As you breathe out, silently say “relax and let go” (or any other words of relaxation that work for you). Feel the wave of calm come over you as you stop tensing. Be aware of silently saying those words each time you breathe out. Allow yourself to drift deeper into this relaxation.

Keeping the rest of your body relaxed, inhale and wrinkle your forehead. Briefly pause and be aware of the tension in your forehead. Breathe out.

Keeping the rest of your body relaxed, inhale and squint your eyes. Briefly pause and feel the tension around your eyes. Breathe out.

Inhale. Open your mouth as wide as you can. Feel the tension in your jaw and chin. Briefly hold the tension. Exhale. Let your mouth gentle close.

As you inhale, push your tongue against the roof of your mouth. Briefly hold the tension in your mouth and chin. As you exhale, let your tongue rest comfortably in your mouth and your lips slightly apart.

Keeping the rest of your body relaxed, as you inhale, clench your jaw tightly. Briefly hold the tension in your jaws. Exhale.

Bring your mind’s eye to the top of your head, forehead, eyes, jaws, and cheeks. Continue to let the tension slip away and feel the relaxation replace it. Feel your face becoming very smooth and soft.

As you inhale, shrug your shoulders up and try to touch your ears with your shoulders. Feel the tension in the shoulders and neck. Exhale.

As you inhale, stretch your arms out and make a fist with your hands. Feel the tension in your hands and forearms. Breathe out.

As you inhale, push your right hand down into the surface it is resting on. Feel the tension in your arm and shoulder. Exhale.

Repeat with the left hand.

Move on to the relaxation of your chest. Take a deep breath that totally fills your lungs. As you hold the breath, notice the tension. Be aware of it around your ribs. Exhale. Feel the deepening relaxation as you breathe easily, freely, and gently.

Keeping your upper torso relaxed, inhale and arch your back up (or forward if sitting) - as if you had a pillow under the middle and low part of your back. Observe the tension along both sides of your back. Exhale. Let that relaxation spread deep into your shoulders and down into your back.

Now, to the stomach area. As you inhale, tighten up this area. Exhale. Now, as you inhale, push your stomach out as far as you can. Briefly hold the tension. Exhale and relax.

Check the muscles of your face, neck, shoulders, arms, chest, and stomach. Make sure they are still relaxed. If they are not, then tense and release them again.

Now, begin with the hips and legs. As you inhale, tighten you hips and legs by pressing down the heels of your feet into the surface they are resting on. Breathe out. Feel your legs float up. Inhale. Tighten your lower leg muscles. Briefly hold the tension. Exhale. As you inhale, curl your toes downward and try to touch the bottom of your feet with your toes. Hold them down and feel the tension. Exhale. Wiggle your toes gently.

Inhale. Bend your toes back up toward your knees. Feel the tension as you try to touch your knees with your toes. Exhale. Spend a few more minutes relaxing. Remember that you can come back to this place whenever you chose to, simply by taking a deep breath, holding it, and silently saying “relax and let go” as you exhale. Dr. Mubina Jiwa is a member of the Ontario Association of Naturopathic Doctors and the director of Essence of Health. Dr. Jiwa is also an Assistant Professor at The Canadian College of Naturopathic Medicine.

W: www.essenceofhealth.ca

References:
Charlesworth, E.A., & Nathan, R.G. Stress Management: A comprehensive guide to wellness. New York: Ballantine Books, 1984.

Hewitt, James. The Complete Relaxation Book: A manual of Eastern and Western techniques. London: Random Century Group Limited, 1982.