Familiarization with the Session Text of Neuromuscular Relaxation [1]
(Leonova A. B., Kuznetsova A. S. “Psychological Technologies for Managing Human States”)
Introductory InformationThe main prerequisites for practicing neuromuscular relaxation are as follows:
- Stress and anxiety are associated with muscle tension.
- When muscle tension is reduced, a significant decrease in feelings of worry, anxiety, and other signs of heightened arousal can be achieved.
- The sensation of muscle relaxation is easier to achieve and recognize when it is contrasted with tension.
The use of relaxation techniques is a powerful method that allows one to fully relax and regain emotional balance. However, this is an actively cultivated skill and, like any skill, requires persistent practice. The mistake most beginners make is trying to rush the mastery of this technique. But to succeed, one needs both practice and patience.
Preliminary instructions.Before you begin, find a quiet place with dim lighting.
Sit in a comfortable chair...
Free yourself from clothes that constrain you - tight belts, ties, heavy outerwear, tight shoes.
Take off your watch, glasses or contact lenses...
The system of relaxation exercises involves tension followed by relaxation of each muscle group for 5 seconds, which are repeated twice. However, if you feel residual tension in the muscle, you can increase the number of contractions of muscle groups up to seven times.It should be remembered that muscle tension is not the same as muscle pain or other unpleasant sensations: involuntary trembling, twitching, etc. In these cases, you should reduce the degree of voluntary contraction or simply abandon the exercise.
If you want to relax your whole body, it will take about 20 minutes. You can reduce this time by relaxing fewer muscle groups.
Finally, don't hold your breath while doing the exercises. Breathe normally or, if more comfortable, inhale as you tense and exhale as you relax the muscles.
Basic instructions.Now you are ready to gradually relax most muscle groups in order to achieve a state of general relaxation. Make yourself as comfortable as possible, let nothing bother you... close your eyes. Let's start by paying attention to your breathing. Breathing is our body's metronome. So let's see how this metronome works. Watch carefully how the air enters the nostrils and then passes into the lungs. As you inhale, your stomach and chest expand, and as you exhale, they contract. Focus on your breathing.
Pause 30 sec.
In each case where we will be focusing on a specific muscle group, before starting the exercise, I will give detailed explanations as to how it should be done. So don't start the exercises before I say, “Are you ready? Let's start!
Rib cage. Let's start relaxing from the chest. I advise you, but only on my signal and not before, to take a very, very deep breath. Try to breathe in all the air that surrounds you. Let's do it now. Are you ready? Let's start! Take a very deep breath. The deepest breath! Deeper! Even deeper! Hold your breath... and relax. Now exhale all the air from your lungs and return to normal breathing. Did you feel tension in your chest as you inhaled? Have you noticed relaxation after exhaling? Let's remember this feeling, realize it, evaluate it, since we will have to repeat this exercise. Are you ready? Let's start! Take a deep breath! Very deep! Deeper than before! Deeper than ever! Hold your breath and relax. Exhale quickly and return to your original breath. Do you feel the tension now? Did you feel relaxed? Try to focus on the difference in your sensations, so that you can repeat everything again with great success.
Between exercises - a pause of 10 - 15 seconds.
Lower legs. Let's turn our attention to the feet and calves. Before you begin, place both feet firmly on the floor. Now I will ask you to leave your toes on the floor and raise both heels as high as possible. Are you ready? Let's start! Raise your heels! Raise them both very high. Even higher! Hold them in this position and relax. Let them fall softly to the floor. You should feel the tension in your calves.
Let's repeat this exercise. Are you ready? Let's start!
Raise your heels high. Very high! And now even higher, higher! Delay! Now relax. When relaxing, you could feel a tingling sensation in your calves, some heaviness, which corresponds to a relaxed state.
Now leave both heels on the floor and raise your toes as high as possible, trying to reach the ceiling with them.
Let's try it. Are you ready? Let's start!
Lift your toes. Higher! Even higher! More! Stop them! And relax...
Now let's repeat this exercise. Are you ready? Let's start! Point your toes high! Higher! Even higher! Well, a little more! Delay! Relax... You may feel a tingling sensation in your feet. Try to feel this tingling, and possibly heaviness. Your muscles are now relaxed. Let the muscles become heavier and more relaxed
Pause 20 sec.
Hips and belly. Now let's focus on the thigh muscles. This exercise is very simple. At my request, you need to stretch both legs straight in front of you - if this is uncomfortable, you can stretch one leg at a time. At the same time, remember that your calves should not strain. Let's get started.
Are you ready? Let's start!
Straighten both legs in front of you. Directly! Even straighter! Straighter than it was! Delay! And relax... Let your feet fall gently to the floor. Did you feel tension in your hips?
Let's repeat this exercise. Are you ready? Let's start!
Extend both legs in front of you! Directly! Even straighter! Straighter than before! Delay! And relax...
To relax the opposite muscle group, imagine yourself on the beach and digging your heels into the sand.
Are you ready? Let's start!
Bury your heels into the floor! Plant your heels harder! Even harder
Harder than before! Hold the tension! And relax. Let's repeat it again. Are you ready? Let's start! Bury your heels into the floor. Harder! Even harder! Harder than it was! More! And relax. Your upper legs should now feel relaxed.Дайте мышцам расслабиться еще больше. More! Focus on this feeling.
Пауза 20 сек.Кисти рук. Перейдем к рукам. Сначала я Вас попрошу одновременно обе руки сжать в кулаки. Сожмите вместе оба кулака настолько сильно, насколько это возможно.
Готовы? Начали!
Сожмите кулаки очень крепко. Крепче, чем до сих пор! Еще крепче! Задержите! И расслабьте…
Теперь давайте повторим. Готовы? Начали! Сожмите кулаки очень крепко. Крепче! Еще крепче! Крепче всего! Задержите и расслабьте…
Для того, чтобы расслабить противоположную группу мышц, нужно просто растопырить пальцы настолько широко, насколько это возможно.
Готовы? Начали!
Раздвиньте Ваши пальцы широко. Шире! Еще шире! Задержите их в этом состоянии! Расслабьте. Повторим еще раз. Готовы? Начали! Растопырьте Ваши пальцы. Шире! Еще шире! Максимально широко! И расслабьте. Обратите внимание на ощущение теплоты и покалывания в кистях рук и предплечьях. Запомните эти ощущения.
Pause 20 sec.
Shoulders. Now let's work on the shoulders. We carry a lot of tension and stress on our shoulders. This exercise consists of shrugging your shoulders in a vertical plane towards your ears (mentally try to reach your earlobes with the tops of your shoulders). Let's try it.
Are you ready? Let's start! Raise your shoulders. Raise them higher. More! Higher than it was! Delay! Relax.
Let's repeat it again. Are you ready? Let's start! Raise your shoulders as high as possible! Even higher! Higher! Maximum high!And relax. Very good! Focus on the feeling of heaviness in your shoulders. Lower your shoulders and let them relax completely. Let them get heavier and heavier.
Pause 20 sec.
Face. Let's move on to the facial area. Let's start with the mouth. The first thing I'll ask is to smile as wide as possible. It should be an ear-to-ear smile.
Are you ready? Let's start! Smile widely. Even wider! Couldn't it be wider?! Hold that tension! And relax. Now let's repeat this exercise. Are you ready? Let's start! Big smile! Biggest smile! Even wider! Wider! Delay! And relax.
To relax the opposite muscle group, press your lips together as if you want to kiss someone.
Are you ready? Let's start! Press your lips together. Squeeze them very tightly. More! Tighter! Squeeze them as tightly and tightly as possible. Relax. Let's repeat this exercise.
Are you ready? Let's start! Purse your lips! Tighter! Pull them forward a little! Even stronger! Delay! And relax. Release the muscles around your mouth - let them relax! Relax them even more and more.
Now let's move on to the eyes. You have to close your eyes very tightly. Imagine that shampoo gets into your eyes.
Are you ready? Let's start! Close your eyes. Very strong! Even stronger! Very strong! Delay! Relax. Let's repeat this exercise.
Are you ready? Let's start! Close your eyes tightly! Stronger! Tighten your eyelids! More! Even stronger! Relax.
The last exercise is to raise your eyebrows as high as possible. Don't forget that your eyes should be closed while doing this.
Are you ready? Let's start! Raise your eyebrows high. As high as possible! Even higher! As high as possible! Delay! Relax. Let's repeat this exercise.
Are you ready? Let's start! Raise your eyebrows. Even higher! As high as possible! More! Keep them in this position! And relax. Pause for a few moments to feel the complete relaxation of your face (pause 15 seconds).
The final stage.You have now relaxed most of the major muscles in your body. To make sure that they all actually relaxed, I will list the muscles in reverse order that you tensed and then relaxed. As I name them, try to relax them even more. You will feel relaxation penetrating your body like a warm wave. You feel relaxation starting from the forehead, then it moves to the eyes and lower to the cheeks. You feel the weight of relaxation covering the lower part of the face, then it goes down to the shoulders, chest, forearms, stomach, hands. Your legs relax, starting from the hips, reaching the calves and feet. You feel that your body has become very heavy, very relaxed. It's a nice feeling. Hold these sensations and enjoy the feeling of relaxation.
Exit from a state of relaxation.Now let's try to return to the world around you.
We count from 1 to 10. For each count, you will feel that your mind is becoming more and more clear, and your body is more fresh and energetic. When you count to 10, open your eyes!
You will feel better than ever on this day. There will be a feeling of vivacity, freshness, a surge of strength and a desire to act. Let's start: 1 - 2 - You begin to wake up, 3 - 4 - 5 - a feeling of vigor appears, 6 - 7 - tense your hands and feet, 8 - stretch, 9 - 10 - now open your eyes. You are awake and ready to take action. Your mind is clear, your body is rested.