Progressive Muscle Relaxation For Calming
It’s been a long hard day and I am feeling down. I have been struggling to keep my patience all day long. You know that, “Patience is Not the Ability to Wait, but the Ability to Keep a Good Attitude While Waiting”. That is easy to say but so hard for me to do. How in the world can I maintain a good attitude all day long. I prepare myself by performing Breathing Exercises, EFT and an abbreviated version of PMR. Let me explain my version of PMR.
What Is Progressive Muscle Relaxation?
PMR is a technique of alternately tensing and then relaxing individual muscles. PMR was developed by Dr. Edmund Jacobson in the early 1900’s to help with anxiety. Some feel that the process of tightening a muscle and then concentrating on the sensation of the muscle relaxing, can help to reduce stress. For the purpose of calming the mind and physically relaxing the body in preparation for self improvement sessions, a shorter and simpler version is used.
For information on a complete PMR session you may go HERE!
How Is PMR Done?
Progressive Muscle Relaxation is a two step process. It entails a physical component, (the contraction of the muscle) and a mental component (concentration on the sensation of the muscle relaxing)
The Physical Component:
The physical component involves lying down or sitting, closing the eyes then tensing and relaxing muscle groups. These groups include the legs, abdomen, chest, arms and face. You will tense each group for about 10 seconds and then allow these muscles to relax for about 15 to 20 seconds. You will do each muscle group in sequence. For this abbreviated version, do each muscle group only once.
The Mental Component:
Once the muscle is tensed, you then allow it to relax. Close the eyes and concentrate on the sensation of the muscle relaxing. Let the muscles relax for 15 to 20 seconds. Concentrate the tension fading away. After the legs, abdomen,chest arms and face muscle groups have been tensioned and then relaxed, there is a calming effect on the entire body. The body is physically relaxed and the mind is calm.
Once I complete the session, I feel relaxed and calm. I then proceed with self improvement sessions of Affirmations, EFT or Self Introspection. Another aid that I use is Zero Limits. Take a look at what it has to offer and see if it will be helpful for you.
Note: As always, before you perform any physical or mental exercise, check with your doctor to make sure that it is right for you.
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