Symphony of Spirit – Meditation – Beginners Basics – Progressive Muscle Relaxation

Symphony of Spirit - Meditation

Symphony of Spirit – Meditation

Progressive Muscle Relaxation was invented by physician Edmund Jackson (1938) in the early twentieth century, and has been used with tremendous success.  Progressive Muscle Relaxation is a very simple and effective technique.  It is not quite as easy as you think (as I learn’t at a session with the psychologist) in this day and age it is very easy to walk around very tense without knowing, but trying to relax can be quite difficult.  Before you start ask yourself how stressed are you?

Find a quite comfortable place where you can sit or lay down.  Close your eyes and count in your head.

  1. Begin with your feet. Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty, notice how relaxed your feet feel.
  2. Tense your calves. Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  3. Tense your thighs. Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  4. Tense your belly. (harden you abdominal muscles) Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  5. Tense your buttocks.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  6. Tense your chest/breast muscles.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  7. Tense your hands into a fist.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  8. Tense your forearms.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  9. Tense your upper arms.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  10. Tense your shoulders.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  11. Tense your neck.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  12. Tense your jaw.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  13. Tense your cheeks and lips.  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  14. Tense your eyes and forehead (as if frowning).  Tense them as tightly as you can, slowly count to 10 as you keep them tense.  Then relax counting slowly to twenty.
  15. Take a minute to see how relaxed your body is.  If you feel it is not enough work backwards from the top of your head.
  16. When finished open your eyes, wiggle your fingers and toes.  Gently get up, and take on the rest of the day.

When finished ask yourself again how stressed are you?

Download our 4 & 6 Week Beginners Meditation Program

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