Progressive Muscle Relaxation

Progressive Muscle Relaxation

  • Sit or lay on your back with your eyes closed. You may also want to place the palm of your hands over your ears to block out noise distractions. Allow your elbows to relax on a table or desk.
  • Feel your feet. Sense their weight. Tense the muscles in your feet. Consciously relax them. Start with your toes and progress to your ankles.
  • Feel your knees. Sense their weight. Consciously relax them.
  • Feel you upper legs and thighs. Feel their weight. Tense the muscles in your legs. Consciously relax them.
  • Feel your abdomen and chest. Sense your breathing. Consciously will them to relax. Deepen your breathing slightly.
  • Continue with this pattern traveling up your body.
  • Feel your mouth and jaw. Consciously relax them. Pay particular attention to your jaw muscles. Open your mouth to stretch the muscles and unclench them if you need to. Feel your mouth and jaw relax.
  • Mentally scan your body. If you find any place that is still tense, then consciously relax that place.
  • Action: locate a spot away from other avatars and practice progressive relaxation.