In this recording, you'll be guided through a progressive muscle
relaxation exercise that helps to reduce stress both mentally and
physically.
Ideally, this exercise should
take about 15 minutes if it is not rushed. You can shorten the exercise
by eliminating specific muscle groups, thereby moving up the body more
quickly. When going through the exercise, you should hold muscle
contractions for 4-6 seconds.
Setting: Whenever possible lie down.
Initial
instructions: You can do this virtually anywhere. You can do it in bed
at night if you are having difficulty falling asleep. You can also use
it if you are feeling sleepy and want to wake up in order to study. You
can do the exercise sitting up in a chair, although it is much easier
and more effective to perform while lying down. You may want to take off
your shoes and loosen any clothing or belts that are tight or that may
constrict your breathing.