Relaxation Exercise

♦ Take three deep breaths and exhale, straining the abdomen; exhaling, imagine that the stress and stress accumulated during the day go away and say goodbye to you forever.
♦ Keep your fists tight and hold for ten seconds. Focus on the feeling of tension and draw in your imagination how your muscles tighten. Say: “Let go” – and relax.
♦ Squeeze the biceps, raising the forearm to the shoulders. Hold them in that position, say “let go” – and relax.
♦ Squeeze the triceps (muscles located on the inside of the shoulder), stretching his arms straight and not bending his elbows. Hold them in that position, say “let go” – and relax.
♦ Tighten the muscles of your forehead, raising your eyebrows as high as you can. Hold them in that position, say “let go” – and relax. Imagine that the muscles in your forehead become soft – and relax. Focus on the face. Firmly squeeze the closed eyelids. Hold them in that position, say “let go” – and relax. Tighten the jaws, opening your mouth as wide as possible. Hold them in that position, say “let go” – and relax, leaving your lips and jaws in a calm state.
♦ When you rest your head on a pillow and lie motionless, your neck muscles are tightened from behind. (Be very careful not to get stretched.) Hold them in that position, say “let go” – and relax. Usually this area is very tense, so, if necessary, repeat the exercise. Raise your shoulders to your ears and lower them again. Take your shoulders back as far as possible. Hold them in that position, say “let go” – and relax. Repeat the exercise if necessary.
♦ Draw in the abdomen. Hold him in that position, say “let go” – and relax, mentally imagining how a warm wave spreads through the abdomen.
♦ Bend the lower back up. Hold her in that position, say “let go,” then relax. (Skip this step if you suffer from back pain.) Strain the pelvis. Hold him in that position, say “let go,” then relax and imagine how the tension flows from the gluteus muscles.
♦ Squeeze the hips up to the knees, also squeeze the buttocks. Hold them in that position, say “let go” – and relax. Lift the toes of the legs to the ceiling, tighten the calf muscles (you can slightly bend your knees to avoid cramps). Fix this position for a second, then relax. If tension is still felt in some particular zone, repeat the exercise for that muscle.
♦ Imagine how a wave of relaxation spreads throughout the body, penetrating into each muscle group — right up to the toes.