Relaxation Reflex

This skill relaxes four basic muscle groups. Tightening and relaxing these muscles produces a soothing effect that helps you relax. Take slow, deep breaths, drop your head, and place your shoulders forward to add to the effect.

Practice every day for about 5 to 10 minutes. Divide the body into 4 muscle groups. Tense each group for 5 seconds, then release.

1.Arms and Hands– Lift your arms, bending them at your wrists and elbows. Make fists and tighten your upper arms.

2.Face and Neck– Squinch your eyes, nose, cheeks, and brow. Stretch your mouth and grit your teeth. Point your chin down toward your chest.

3.Middle Torso– Push your shoulders back. Tighten your stomach and the middle of your back.

4.Legs and Feet– Lift your legs off the floor and hold them straight out. Point your toes toward your face. Tighten your thighs.