Deep muscle relaxation

Q: What is the best way to relax quickly?

A: At school, find a quiet place with a chair (or sit in your car); take five to ten minutes to calm down and refresh yourself with these relaxation exercises. At home, choose a quiet comfortable place where you won’t be disturbed for half an hour. Go through relaxation while lying on the floor, a bed or a reclining chair.

Concentrate on each muscle group, one at a time in the order presented. For each muscle group, a method is described for creating tension and achieving relaxation. Create tension in the muscles by tightening them for five seconds and then relaxing them. The first time you try it, go through the procedure for each muscle group twice.

Since it is difficult to read the instructions while attempting to relax, you may want to make a tape recording of the exercises so you can give yourself instructions. Be sure to speak softly and gently.

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