The process of applying tension to a muscle is essentially the same regardless of which muscle group you are using. First, focus your mind on the muscle group; for example, your right hand. Then inhale and simply squeeze the muscles as hard as you can for about 8 seconds; in the example, this would involve making a tight fist with your hand.
It's important to really feel the tension. Done properly, the tension procedure will cause the muscles to start to shake, and you will feel some pain.
Be careful not to hurt yourself, as compared to feeling mild pain! Contracting the muscles in your feet and your back, especially, can cause serious problems if not done carefully meaning gently but deliberately.
Step Two: Releasing the Tension.
This is the best part because it is actually pleasurable. After the 8 seconds, just quickly and suddenly let go. Let all the tightness and pain flow out of the muscles as you simultaneously exhale. In the example, this would be imagining tightness and pain flowing out of your hand through your fingertips as you exhale. Feel the muscles relax and become loose and limp, tension flowing away like water out of a faucet. Focus on and notice the difference between tension and relaxation.
The point here is to really focus on the change that occurs as the tension is let go. Do this very deliberately, because you are trying to learn to make some very subtle distinctions between muscular tension and muscular relaxation.
You should stay relaxed for about 15 seconds and then repeat the tension-relaxation cycle. You'll probably notice more sensations the second time.
CUE-CONTROLLED RELAXATION
Use the same tension-relaxation procedure as full Progressive Relaxation, but work with the summary groups of muscles. The four summary muscle groups are as follows:
?Lower limbs
?Abdomen and chest
?Arms, shoulders, and neck
?Face
In addition, focus on your breathing during both tension and relaxation. Inhale slowly as you apply and hold the tension. Then, when you let the tension go and exhale, say a cue word to yourself (below). This will help you to associate the cue word with a state of relaxation, so that eventually the cue word alone will produce a relaxed state. Many people find that cue-controlled relaxation does not have to depend on only one word; it may actually be more helpful in some situations to use a particular phrase. Some suggestions for cue words/phrases are:
