Relaxation Exercise to Reduce Stress

Step 1- Relaxation of Body

Tense up the following body parts and then release them completely until these parts hang from your body like a rag doll's would.

Tighten, but not strain, the body parts in the order listed below for a slow count of five.
Release completely (rag-doll feeling) for a count of ten. Breath deeply and slowly.
If you are not sure a body part is relaxed, then tighten it and then release it.

* feet, ankles, calves, thighs, and buttocks

* lower back, stomach, and chest

* shoulders, biceps, forearms, and hands

* neck, scalp, forehead, and mouth

When you can relax the different parts of your body, separately, try to relax all of them at once, starting with the feet and ending up with the mouth.
Tense and release the body that refuses to relax.

Step 2 - Relaxation of Mind

When your body is completely relaxed, see yourself in a place that will bring you peace.

This may be on the beach with a warm sun beating down and waifs of cool air playing over your body.
Feel it, see it, and smell it with as much detail as possible. Practice going there 3 times/day.
Do so until you can be totally relaxed just by conjuring up your peaceful place.
You may find that you may fall asleep doing this exercise.

Spend about five to fifteen minutes of total peace and relaxation there.

References

Christ-Centered Counseling for A Better Life (1999). Annette Nay, MS. Cedar City, UT: Discovery Publishing.

Weisinger, Henrie (1985). Dr. Weisinger's Anger Workout Book. NY:NY, Quill Publishing Co.


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