This
procedure can be attempted lying down on one's back or in a sitting
position. If sitting, sit in a comfortable chair with your back
straight, shoulders back, ankles comfortably together and hands on
your knees. Otherwise, lie on your back with your body straight, arms
at your sides and feet together. I recommend beginning the practice
in a seated position because it is less likely to leave you with a
drowsy feeling, and some muscle groups require a sitting position to
be moved effectively – however, some people feel progressive
relaxation is easier when prone.
Do
not attempt progressive relaxation within an hour after eating a
full meal, as the digestion process will interfere with your efforts.
A small snack is acceptable.
Do
not practice in an area where you are open to interruption. Set
aside about fifteen minutes a day in a quiet, private place with low
lighting, if possible. If you are interrupted, it is best to start
the process over.
Do
not force your muscles to relax, or hold muscles in which you
have chronic pain for longer than recommended. Though this procedure
will not cause any damage in and of itself, if you have pre-existing
muscular conditions, you should alter it accordingly.
Do,
on the other hand, pay particular attention to muscles that are
obviously more tense than others if you have no related medical
conditions. You can do this by going back to them after relaxing the
next muscle group in the list.
Do
close your eyes if you like. Some people find it easier to
concentrate on sensations from their body if they can tune out other
stimuli by closing their eyes. Others find themselves falling asleep.
Do
practice on a regular basis. Practicing once daily is very helpful in
establishing a positive relaxation regimen and three times a day is
probably the most that will have a noticeable effect. Once you have
practiced for some time, you will be able to relax yourself quickly
even if you are stressed distracted. In my personal experience,
practicing about an hour after breakfast in the morning, an hour
before bed, and in the middle of the day before lunch creates the
longest lasting relaxation.