Page 46 - Thrive Manual

46
Relax your hands, noticing the different between tension and relaxation. Now, focus your attention on your neck, your neck that holds your head. Begin by tightening the muscles in your neck and squeezing those muscles. Squeeze your shoulder blades together and notice the tension. HOLD this tension...
Now relax your neck. Notice the feeling between tension and relaxation. Lastly, focus your attention on your face. Begin to tighten the muscles in your face, your cheeks, around your eyes, mouth, and forehead and tighten your face. HOLD this tension...
And now relax your face. Notice now the difference between the feelings of tension, the amount of energy your body uses to create the feeling of tension. Focus on the difference between the feeling of tension and the feeling of relaxation. Notice now your body completely relaxed. Your feet, legs, abdomen, arms, neck, and face, all relaxed. Allow yourself to enjoy the feeling of relaxation...Take another deep breath now, allowing your chest to rise with air and slowly open your eyes and return back to the moment.
Some things to remember when practicing muscle relaxation is:
 If pain becomes more intense, reduce the amount of tension you create.
 Let go of distractions, even if you hear noises or remember tasks uncompleted, allow yourself
these few moments to relax and focus on your own body.
 Once you feel comfortable with relaxing your entire body, then focus on the area of pain to
relieve any painful areas effectively.
 Pick a quiet place and time during your day.
 Set realistic expectations for yourself and your relaxation, remember to practice.