April 2, 2011

A progressive muscle relaxation refers to a process of very deliberately relaxing the entire body, section by section from head to toe. Most approaches involve a gentle tensing and releasing of muscles. Research indicates that with a little practice this technique can quickly break up the body’s “fight or flight” response and provide stress relief.

Below is a progressive muscle relaxation taken from Yale School of Medicine Patient Care’s website, which can be accomplished either sitting up or lying down, preferably in a quiet location where you will not be disturbed.

To prepare, with your eyes open or closed, take a few minutes to notice your breath and “try to do stomach breathing. Fill your stomach as you breathe in and then breathe out. Begin to slow down, and slow your breathing down. Try to focus on your breathing.”

When you are ready, “take in a deep breath. Hold that breath for a count of four, let it out, and begin to relax. Do this about four times. As you breathe in, think about good, soothing energy flowing in. As you breathe out, breathe out your stress and bad thoughts.”

“Allow your mind to focus on one body part at a time. Move from the top of your head all the way down to your toes.”

“Relax your head and your scalp. Repeat this two or three times.”

“Move down to your eyes. Relax your eyes and the muscles around your eyes. Squeeze your eyes tight for four counts, then relax. Notice the difference in your eyes and face when your eyes are squeezed and tense, and when they are relaxed.”

“Focus on your mouth. Relax your mouth. Allow it to go limp.... Move down your neck, relax your neck.... Relax your shoulders....”

“When you get to your arms, you may relax them one at a time or both at the same time. You may even choose to relax each finger, one at a time.”

“Move all the way down to your toes using this skill.”

For more detailed information visit Yale School of Medicine Patient Care’s website at www.yalemedicalgroup.org.

Dave Gorczynski is president of SPARK, a non-profit organization that has provided free energy work sessions and workshops across New York City since 2002. He writes a regular column about energy work and meditation for the Compact News in New York City's Chinatown. E-mail him at dave@sparkenergy.org.