You may want to try putting on a relaxing music track of nature sounds, bells or chimes, wind in the trees or ocean waves. A music track can also help with drowning out ambient noises you can’t control. Some people also like to burn incense or scented candles during the session to control the smell surroundings.
Many people find it easy to start by lying on your back with pillows under your calves, and knees bent at a 90-degree angle. [8] X Expert Source Patricia Ladis PT, CBBALicensed Physical Therapist Expert Interview. 19 March 2021.
If a set of muscles is still tense, you may want to repeat the tense and relax cycle again before moving on to the next set of muscles. You may also find it more effective to tense one side of the body then the other. For a quicker relaxation session, tense them both at the same time. [16] X Research source
Calf muscles – Point your toes up towards your knees. Thighs (middle and inner) – If seated or standing, push your heels down onto the floor. If lying down, try to straighten your legs. Thighs (inner) – Press your knees together as if you were holding a sheet of paper between them. [19] X Research source Buttocks – Tighten the muscles by squeezing your buttocks together. Entire legs – Tighten all the muscles in your legs together.
Stomach – Imagine you are trying to touch your belly button to your spine. Lower back – Arch your back as you tighten the muscles just above your buttocks.
Chest – Take a deep breath and hold it to tense your chest. Upper back – Pull your shoulder blades back as if you were trying to touch them together.
Triceps – Extend your arms and lock your elbows. [25] X Research source Biceps – Curl your arms to flex your biceps. [26] X Research source Forearms – Curl your hands downwards as if you were trying to reach back to touch your elbows with your fingers. [27] X Research source Hands – Clench your fists. [28] X Research source
Eyes and lips – Make a sour face: squeeze your eyes shut while pressing your lips together. [29] X Research source Jaw – Open your mouth as wide as you can. [30] X Research source Cheeks – Smile widely. [31] X Research source Forehead – Raise your eyebrows as high as you can. [32] X Research source
You can use imagery along with deep breathing before you start to put yourself in a relaxed state. Alternately, you can wait until you are relaxed and then imagine yourself in a safe, relaxing space to increase your sense of relaxation.
A beach The woods A mountaintop A sunny park A spot you visited on vacation Your favorite room in your house, past or present
The colors – the green of the grass, the pure blue of the sky The sounds – the buzz of bees, the trill of birdsong, the whistle of the wind in the grass The sensations – the wind on your skin, the warm sun on your face, the grass under your arms Smells – the clean air with a hint of grass and wildflowers
If you have difficulty ridding yourself of a thought, imagine putting an image of it on a TV screen, then use a remote control to turn it off. [36] X Research source You can also imagine putting the image in a drawer and closing the drawer.
