Below are instructions for two relaxation exercises. You can combine them or do them individually. If you’d like, you can record them onto your phone or another device and listen back as you follow the instructions. If you do so, pause at every “…” for 3 slow breaths.
Close your eyes and settle into your chair. Sit up straight, uncross your legs, and allow your hands to rest in your lap or on the arms of your chair. Turn your attention to the way your breath flows through your nostrils, into your chest, and into your abdomen…
Notice how your abdomen fills up with air and then empties again…
This kind of breathing is very different from the kind of breathing we do when we are under stress. When we are stressed, we often breathe higher up in our chests, which makes our breath more shallow and increases our stress response…
As you continue to breathe into your abdomen, notice the sensations in your body…
Notice what it’s like for the air to flow in and out. You’re welcome to extend your breathing if you’d like, breathing just a little bit more deeply than you were before…
Continue like this for the next few minutes or until you decide to stop.
In this exercise, we are going to practice tensing and relaxing different parts of the body and noticing the difference.
Close your eyes and settle into your chair. Sit up straight, uncross your legs, and allow your hands to rest in your lap or on the arms of your chair. To begin, take three deep, slow breaths, noticing the rising and falling in your belly as you do so…
Let’s start with your arms. Make a fist with both hands and curl your arms toward your body as you tense your biceps and your forearms. Hold this position for the next 7 to 10 seconds. As you do so, pay attention to the sensations of tension in your arms…
Now release, allowing your arms to sink back to their previous position. Continue noticing the sensations in your arms, observing the difference between tensing and releasing…
Notice what it feels like as your arms continue to let go and relax…
Now lift your shoulders up around your ears. Hold this position 7 to 10 seconds. As you do so, notice the tension in your shoulders…
Now release, allowing your shoulders to drop gently back to their previous position. Continue noticing the sensations in your shoulders, observing the difference between tensing and releasing…
Notice what it feels like as your shoulders continue to let go and relax…
Now arch your back and pull your shoulder blades back towards each other. If you have back problems, do this gently. Hold this position for the next 7 to 10 seconds. As you do so, notice the sensations of tension in your back…
Now release, allowing your body to return to its normal posture. Continue noticing the sensations in your back, observing the difference between tensing and releasing…
Notice what it feels like as your back continues to let go and relax…
Now tense the muscles in your face by wrinkling your forehead, closing your eyes tightly, scrunching your nose, and smiling broadly. Do this for the next 7 to 10 seconds. As you do this, notice the sensations of tension in your face…
Now release, allowing the muscles in your face to return to neutral. Continue noticing the sensations in your face, observing the difference between tensing and releasing…
Notice what it feels like as the muscles in your face continue to let go and relax…
Now stick your legs straight out in front of you and point your toes up toward the ceiling. Hold this position for the next 7 to 10 seconds. As you do so, notice the sensations of tension in your legs…
Now release, allowing your legs to return to their previous position. Continue noticing the sensations in your legs, observing the difference between tensing and releasing…
Notice what it feels like as your legs continue to let go and relax…
Return to breathing deeply, noticing the breath flowing in and out…
Continue as long as you’d like, and return to the progression of tensing and relaxing if that would be helpful.