Progressive Muscle Relaxation 

Although you cannot make yourself “hurry up and relax,” you can learn how to relax the muscles and become more at ease. Progressive Muscle Relaxation is a proven method to help you to find total body relaxation. In PMR, you target specific muscle groups and tighten just those particular muscles as tense as you can. Then, when you let go, the muscles fully relax. Tense and relax—it’s a two-step process. 

Before you begin, find a spot to sit or lie quietly and comfortably. Close your eyes and take a few slow, deep breaths. Begin at the feet and follow the ten positions below. Note it’s important to focus on how the muscles feel and to truly notice the difference in tension and relaxation.

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